Fish for dinner

Simple Salmon

Fresh Pacific wild-caught salmon with its signature deep redorange hue is one of the perks of living in the PNW. Note that one adult serving is about 3 to 4 ounces.

INGREDIENTS

1 large fillet of salmon, deboned

1 tablespoon olive oil 2 tablespoons butter, cut into small squares Lemon pepper to taste Garlic salt to taste

Lemon wedges and fresh chopped parsley (optional)

Kid tip: Take out those pesky pin bones before you prep your fillet to make for a more enjoyable (and less worrisome) mealtime. DIRECTIONS

Preheat the oven to 425 degrees. Spray a 9x13 baking dish with cooking spray. Pat dry the salmon fillet and lay skin-side down in the baking dish. Coat the fish evenly with olive oil.

Sprinkle garlic salt and lemon pepper, then top with small squares of butter. Bake for 12 to 15 minutes or until the internal temperature of the thickest part reaches 145 degrees. Serve with chopped parsley and lemon wedges if you’re feeling fancy.

Parmesan & panko- crusted cod

A filet of Pacific-caught cod is a good choice for nutrition. Generally, fish is ridiculously good for you, as it contains omega fatty acids, vitamins D and B12, and it’s a source of lean protein.

INGREDIENTS

1 large fillet of white fish (enough for four servings) ¾ cup panko crumbs ¾ cup parmesan cheese (the shaker style works just fine) 3 tablespoons unsalted butter, preferably at room temperature 3 tablespoons mayonnaise 1 teaspoon Worcestershire sauce

1 ½ tablespoons fresh lemon juice Salt and pepper to taste Chopped fresh parsley (optional)

Kid tip: Got a finicky eater who won’t like the topping? Leave it off their portion of the fillet to hear less complaints at the dinner table. DIRECTIONS

Preheat the oven to 425 degrees. Spray a 9x13 baking dish with cooking spray and set aside.

In a medium bowl, combine the panko and parmesan cheese. Add the butter (if you forgot to take it out ahead of time, give it a microwave zap to warm it up) and mayonnaise and mash together. Add the Worcestershire sauce and lemon juice. Set aside. Pat the fish as dry as possible so it doesn’t get mushy. Season with salt and pepper, then transfer to the baking dish. Spread the panko-parmesan mixture over the top of the fillet, about ¼-½" of thickness. Press down lightly on it with a fork to help it adhere. Bake for 8 to 10 minutes until the thickest part of the filet is 145 degrees. Sprinkle with fresh chopped parsley before serving.