The solid weight of your brain is 60 percent fat. Be happy if someone calls you a fathead! Consuming healthy sources of dietary fat is a critical part of brain health. The fat from fish and plant-based foods that are high in omega-3 fatty acid is the best for brain function. This kid-favorite recipe is a sure way to get your kids to increase their omega-3 fatty acids.
SERVES 6
INGREDIENTS:
1 cup macadamia nuts
½ cup coconut flour or almond flour
½ teaspoon onion powder
½ teaspoon garlic powder
2 eggs
1 to 1½ pounds wild halibut or other whitefish, skinned and deboned
½ cup coconut oil or ghee for frying
OPTIONAL INGREDIENT:
½ teaspoon salt
pepper
PREPARATION:
1. Place macadamia nuts in a food processor bowl. Grind until nuts are finely chopped, but not to the consistency of flour or meal; mixture should remain coarse. (If you overmix, the natural oils will emerge and the mixture will begin to clump.) Once nuts are finely chopped, place them in a wide, shallow bowl.
2. Mix coconut flour, onion powder, and garlic powder in a separate wide, shallow bowl.
3. In a third bowl, whisk eggs thoroughly.
4. Line bowls up: coconut flour mixture first, then egg, then macadamia nuts.
5. Prepare two baking sheets. Line one baking sheet with parchment paper. Prepare a second sheet with layers of paper towels to place the fish sticks on after cooking. The paper towels will absorb excess oil.
6. Cut halibut into 2-inch strips. Rinse and pat dry with paper towels.
7. Gently place fish strips in coconut flour mixture, lightly dusting on all sides, then dip in egg, covering all sides. Finally, roll in ground macadamia nut and place on baking sheet with parchment paper.
8. When all the fish sticks are prepared, heat 2 tablespoons coconut oil or ghee in large skillet over medium heat. When oil is hot, place fish sticks in skillet and cook for approximately 1 minute on each side. Turn, making sure to cook evenly on all sides. Turn again. Fish sticks should cook for approximately 1½ to 2 minutes per side or until golden brown. Change oil as necessary if solids collect in pan. The thinner the cut of fish, the faster they will cook.
9. Remove fish sticks and place on baking sheet with paper towels to absorb excess oil. Salt and pepper as desired and transfer to serving platter.
NUTRITIONAL INFORMATION PER SERVING: 418.7 calories, 16.0g protein, 5.5g carbohydrates, 3.0g fiber, 1.5g sugar, 42.5g fat, 19.4g saturated fat, 77.5mg cholesterol, 51.0mg sodium