Kids’ Menu — Ronen’s Rockin’ Swai

 

My two-year-old son loves this and so do I! Swai is a mild, slightly sweet variety of catfish (called shark catfish because of its appearance, but it is NOT a shark and therefore on the safe list for seafood recommendations!). Even with the oil and cheese, this preparation is far healthier than traditional fried fish and chips. Plus, the sweet potatoes are loaded with tons of healthy nutrients. They don’t need butter or sugar because the small amount of coconut oil provides sweetness, and the basil is both sweet and savory. Although you can use a different cooking oil for the fish, don’t be tempted to skip out on the coconut oil for the potatoes!

 

Pan-Fried Fish and Sweet Potatoes
(Serves 3-4)

2 large swai fillets, cut in two
¾ C panko crumbs
2 T flour (any variety)
2 T grated parmesan cheese
1 egg
1 T water
½ tsp smoked paprika (more if you like)
2-3 small sweet potatoes, scrubbed clean and cut into small cubes (remove the skins if you wish; I don’t)
1 T dried basil
2 T coconut oil

Heat 1 T of oil in medium pan over medium-high heat. Add the sweet potatoes, toss to coat with oil. Sprinkle with basil. Cover, stirring occasionally, until softened – about 15-20 minutes . Crack egg into large, shallow bowl. Whisk with water. Set aside. In another shallow bowl, thoroughly mix panko, flour, cheese and paprika. Heat the rest of the oil over medium heat in a large, lidded skillet. Briefly dip the fillets into the egg wash, then fully coat with panko mixture (firmly press the fish into the crumbs). Add to hot skillet, being sure not to crowd the fillets (you may need a bit more oil if you have to work in batches). Carefully flip the fish after about 4-5 minutes, as bottoms are golden brown. Return lid to pan. Cook another 5-6 minutes until fish is fully cooked (swai will turn white in the middle when done – if it’s still pink, keep cooking). Please note: If you are using ceramic-lined pan, and/or if the fillets are very thick, it will take longer to cook the fish.

Serve alongside a salad, fresh sugar snap peas or vinegar-based broccoli slaw.

 

*** Do you have a “real food” recipe your kids love that you would like to share? Feel free to drop one in the comment box below, or email us at palblog@pediatricalliance.com! Find other recipes on The PediaBlog’s Kids’ Menu here.