Often, Friday night is the one evening when everyone in the family is home for dinner. Many families - feeling the need to make the most of their time together - are adapting the Lenten tradition of “Fish Fridays” for quick, healthy meals that the whole family can enjoy.

Health and child development experts agree that the act of sitting down together for a meal is an important bonding experience for families. Frequent family meals are related to better nutritional intake and a lower risk of unhealthy weight control practices and substance abuse, according to a University of Minnesota survey published in the August 2004 “Archives of Pediatrics & Adolescent Medicine.” An article in the April 2006 Journal of the American Dietetic Association supported those findings, stating that the family meal is - “potential public health measure for improving dietary quality, reducing overweight, and improving education and social outcomes.”

With renewed emphasis on dining together, many parents are seeking meal ideas that combine convenience, comfort and healthy qualities. It is not surprising that fish is becoming a popular choice. In fact, in the 2005 Dietary Guidelines and new Food Pyramid, the U.S. government prominently features recommendations for Americans to consume two servings of fish or seafood every week to maintain a healthy diet. The proteins, vitamins and fatty acids found in fish and seafood contribute to improved cardiovascular and neurological health.

“Fish fits well with our modern lifestyles,” says Judson Reis, a seafood expert with Gorton’s. “It’s quick and easy to prepare, complements a variety of flavors and cuisines and is recognized as being an essential part of a healthy diet.”

Many of today’s parents were among the first generation to fall in love with fish sticks during an era when Fish Fridays were an important Lenten observance, Reis points out. “For these parents, fish is not only a healthy food, but a comfort food as well. They’ve come to enjoy incorporating fish into their diets in a variety of ways that appeal to both them and their children.”

Frozen seafood options have evolved since the early success of fish sticks. Today, you can find grilled salmon, beer battered fillets, shrimp scampi and fish fillets in real potato breading in your supermarket freezer aisle. Many, like Gorton’s products, emphasize the most healthful aspects of fish, including its high nutritional value and absence of trans fats.

Adding to seafood’s appeal is the growing popularity of shrimp which is quickly becoming a Fish Friday favorite. Products like Gorton’s Shrimp Temptations in Scampi or Lemon Butter sauces make it easy to prepare America’s favorite shellfish along with another American staple, pasta. Consumer demand for shrimp has surpassed tuna as the most frequently eaten seafood in the United States, according to the National Fisheries Institute. More than 50 percent of all frozen seafood purchases consists of shrimp.

“Whether you choose a creative preparation for fish sticks, like fish stick fajitas, or go with a classic flavor like Scampi Shrimp Temptations, seafood is a versatile, easy solution to Friday dinner dilemmas,” says Reis.

Here are two recipes from Gorton’s library of great ways to serve fish. You’ll find more recipes at www.Gortons.com.

Fish Stick Fajitas

Ingredients:

18 fish sticks (Gorton’s Crunchy Golden Fish Sticks)
1 large onion, sliced
1 large green bell pepper, sliced
1 large red pepper, sliced
1 large orange or yellow pepper, sliced
1 teaspoon minced garlic
2 tablespoons cooking oil
1 packet fajita dry seasoning mix
9 flour tortillas
shredded cheese
salsa
sour cream
guacamole

Preparation:

Cook fish sticks according to package directions. While the sticks are cooking, heat oil in a skillet. Add garlic, onions and peppers. Stir and cook five to seven minutes until the vegetables are tender. Stir in seasoning mix. Place one or two cooked fish sticks in the middle of a tortilla, top with vegetable mixture, cheese and salsa, sour cream and guacamole to taste, if desired.

Preparation time: 15 minutes. Cooking time: 20 minutes. Serves: 6.

Teriyaki Fillet Stir Fry

Ingredients:

1 box Gorton’s Grilled Fillets (any flavor)
3 cups cooked rice
2 tablespoons vegetable oil
2 large Spanish onions
1 medium red pepper
1 cup carrots
1/2 pound fresh mushrooms
3 stalks celery
1 bunch scallions
1 8-ounce can bamboo shoots
3 tablespoons water
1/4 cup light soy sauce
1/2 cup strong hot chicken bullion
3 cups raw spinach leaves

Preparation:

Cook rice according to the directions on the package. Slice onions, red pepper, carrots, mushrooms and celery thinly. Cut scallions in 1 1/2 inch lengths. Drain bamboo shoots. Wash and dry spinach, and discard stems. Heat oil in wok or an electric skillet. Stir fry all vegetables except spinach for three minutes. Add water, soy sauce, bullion and Grilled Fillets. Cover and let simmer for 10 minutes. Add spinach leaves and cook for three more minutes. Cut fillets into bite sized pieces, place vegetables and fish on rice and serve.

Preparation time: 10 minutes. Cooking time: 30 minutes. Servings: four

Courtesy of ARAcontent

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