While browsing at our local Lucky's Market, I checked out the fish counter. I want to ONLY eat Wild fish as the "Farm" fish are dangerously high in Mercury and full of health warnings. The only WILD fish they had that day was Perch. I have never made Perch but I figured, why not? I can probably find an easy recipe on the internet. And I did!
Pan Fried Perch Recipe.
Pan Fried Perch Recipe.
Fried Wild Perch |
Cookbook as recommened by author of 100 Days of Real Food |
I started out making "Bakery-Worthy Mini Broccoli and Cheese Crustless Quiches" (page 31)
I figured this is something that Lily would like as she loves cheese, broccoli and eggs.
I altered the recipe a bit as it calls for Bragg's Liquid Aminos and wheat germ and I don't have those two ingredients.
Broccoli and onion cooking |
First, Preheat the oven to 350 and butter jumbo ramekins or jumbo muffin cups. (I used ramekins)
In sauce pan add butter, and onion and sautee till brown. I added ground Flax seed instead of the wheat germ and added salt and pepper. This cooked till the broccoli was softened. Remove from heat.
Egg, cheese, and milk mixture |
Next mix 6 eggs, 1/4 cup of milk, and 3/4 cup of shredded cheese. Stir broccoli mixture into the egg mixture. Portion into ramekin or muffin cups and bake for 35 minutes or till browned on top.
Yummy broccoli goodness! |
So yummy! As these were baking I started on the Perch.
Here is the recipe again.
Add caption |
Instead of regular flour as the recipe calls for, I used Corn Flour and Whole Wheat Pastry Flour.
Add caption |
Frying the Wild caught Perch |
Fry perch for 4 minutes each side.
Mix some mayonaisse and sweet relish for a simple and tasty Tarter Sauce |
YUM!!!
Overall best lunch I have had in a loooooong time! And the munchkin loved her own little egg/broccoli ramekin but wouldn't try the fish. Oh well! I will try again another day, another way!