Thank you Simply 7 Snacks for sponsoring this post and thanks to all my readers for supporting the brands that make My Cape Cod Kitchen possible. As always, all opinions are my own.
Who doesn’t love fingers foods? Sometimes after a long week of work and school, it’s fun to have a Friday night dinner that’s a bit more casual, fun and can be eaten with your fingers. AKA Finger Food Friday! And finger food doesn’t have to mean chicken nuggets and French fries. Finger foods can be flavorful, satisfying and good for you – and they don’t have to be fried! Like these crispy oven baked fish bites served with carrot and broccolini fries. Perfect for kids and fun for families to make and enjoy together. Because everything tastes better when we’re sitting around the table together.
How, why, when and where we eat is just as important as what we eat. When we’re sitting down to a healthy family meal and appreciating the great flavors and our loved ones who are enjoying that meal with us, we are savoring eating right. And that’s the theme for this year’s National Nutrition Month® – Savor the Flavor of Eating Right. Each year, National Nutrition Month® is celebrated in March by the Academy of Nutrition and Dietetics. National Nutrition Month® creates awareness and offers inspiration on making healthy and delicious food choices and staying active.
These Crispy Fish Bites with Carrot and Broccolini Fries are the perfect balanced meal to try during National Nutrition Month and continue on Fridays to come. And it’s easy for everyone to fill half their plate with veggies when you’re serving roasted veggie “fries”. Broccolini is a bit sweeter than regular broccoli and sweetens up even more when roasted, as do the carrots, so both veggies should be a hit among kiddos.
This dinner is simple and quick to make – both important qualities for a Friday night dinner. Plus the kids can help out with washing the veggies, tossing them in olive oil, salt and pepper and dredging the fish pieces in cornstarch, egg and chips. Then, into the oven everything goes and in less than 20 minutes, dinner is on the table and Finger Food Friday has begun – no utensils needed!
What are your family’s favorite finger foods? Will you try Finger Food Friday? Let us know!
The crispy coating used for the cod fish bites is made with Simply 7 Lentil Creamy Dill Chips – which add a zesty taste of dill and hint of cucumber to the natural flavor of the lentil chip – perfect for pairing with a mild white fish like cod. Simply 7 Chips are a tasty and better-for-you alternative to so many chips out there. They contain simple ingredients with no preservatives, artificial colors or flavors. The first ingredient is this lentil chip is lentil flour, so the true flavor of the lentil shines through.
When making these fish bites a few chips may have gotten “lost” (by my husband) prior to the crushing process. The recipe calls for 2 cups of whole chips, crushed into about a cup. That leaves plenty for taste testing!
Did you know? Lentils, in their whole form, are nutrient rich and provide fiber, protein, folate and iron, among other vitamins and minerals.
Here’s how to make these Crispy Fish Bites with Carrot and Broccolini Fries:
- 1 bunch broccolini, washed, bottoms trimmed, but kept whole
- 1 bunch whole organic carrots, washed, trimmed of greenery, but kept whole
- 1 Tbsp extra virgin olive oil
- ? tsp pepper
- ¼ tsp garlic salt
- 2 cups Simply 7 Lentil Chips, Creamy Dill flavor, crushed (makes about 1 cup of rough crumbs)
- ¼ cup cornstarch
- 2 eggs, whisked
- 1 lb cod filets, patted dry (or any mild white fish)
- ½ cup tartar sauce
- Preheat oven to 425. Line two large baking sheets with tinfoil and set aside. Toss broccolini and carrots with olive oil, pepper and garlic salt. Spread onto one baking sheet. Add crushed chips, cornstarch and eggs, separately, to three shallow dishes. Cut fish into 1 ½ to 2 inch pieces. Dip each fish bite first into cornstarch, shaking off excess, then into egg then into the crushed chips, coating the fish evenly. Place fish bites onto second baking sheet. Place both baking sheets into the oven and bake for 8 minutes. Remove from the oven and flip veggies and fish bites. Bake for another 8 minutes, or until fish is cooked through and veggies are tender. Cooking time may vary depending on thickness of the fish. Serve veggie fries and fish bites with tartar sauce.
About Simply 7:
When you want a better-for-you snack, you can feel good about Simply 7, as they are committed to making wholesome snacks that taste really good. Simply 7 stands by their 7 Core Standards:
- Clean Ingredients
- No Added Preservatives
- No Trans Fat
- No Artificial Colors or Flavors
- Gluten Free
- Simple Ingredients
- Simply Delicious
They come in 4 varieties: Lentil, Hummus, Quinoa and Kale and there are many flavors within each of those varieties.
Find Simply 7 Snacks at one of these retailers near you: Kroger, target, Wegmans, Whole Foods, Shaws, Fresh Market, Giant, Wakefern, and Walmart to name a few. You can also use their store locator.