If you are trying to figure out how to get your kids to eat more fish, try this Pizza Fish. It’s lightly breaded, then sautéed, smeared with a little pizza sauce and topped with cheese.
I’m a job hopper. (Please don’t tell my current boss.)
But it’s OK, because I’ve done lots of interesting things–even if they didn’t make me rich. For example, I’ve cooked for famous people trying to lose weight, invented new pizzas for a national pizza chain, monogrammed expensive fur coats, and worked as a demonstrator for a fish distribution company. The last was one of my more glamorous gigs–don’t you think? It’s where I learned about Pizza Fish. Customers were crazy for it.
If your family’s only exposure to fish is the high calorie fried fish sandwich at fast food joints, you’ve got your work cut out. But Pizza Fish is a great place to start. It’s easily customizable and the pizza flavors are familiar. If you let your kids help you fix it, they might be more likely to eat it. Worth a try.
This is a great idea for something you can prepare quickly when you are tempted to go out to eat. Takes less than 10 minutes to make. I usually use frozen fish because it’s handy. Tilapia and Orange Roughy will defrost in the time it takes me to walk in the door from work, change my clothes, and heat up the skillet. Therefore, I am calling this a “skinny secret” because it makes eating healthy more convenient.
Cooking note: Use a nonstick skillet. Spray the breaded fish with olive or vegetable oil spray, NOT the pan. Saves calories and ensures all the crumbs turn golden and crispy.
My favorite way to eat Pizza Fish is in a sandwich using thin buns. Leave off the sauce and cheese for plain fish with a simple breaded crust.
Lightly breaded fish topped with pizza sauce and mozzarella cheese.
- Tilapia, Orange Roughy or other thin, mildly flavored Fish Fillets
- Bread Crumbs, dried and seasoned
- Pizza Sauce
- Shredded Mozzarella Cheese
- Fresh Basil
- Preheat non-stick skillet over medium heat. Dry fish with paper towels. Season with salt and pepper. Pour crumbs onto plate or wax paper and coat fish on both sides. Use your hands to pat crumbs to get them to stick to surface of fish.
- Spray one side of fish with olive or vegetable oil. I use the commercially canned spray for convenience. Lay sprayed side down into skillet. Spray other side. Make sprays quick but be sure to cover entire surface of fish and crumbs.
- Saute until brown (2-3 minutes) and flip to brown other side. (You could stop here and serve the fish with no sauce. It’s delicious!) At this point, spoon light coating of pizza sauce over fish. Then sprinkle about 1 tablespoon of cheese over sauce. Continue to saute until bottom of fish is also brown and cheese is melted. Serve immediately.
- Optional:Layer fresh basil on top of fish and make a sandwich. I like the new thin buns at 100 calories a piece. Toast buns by spritzing with a little spray butter and saute in the same nonstick skillet or toast in toaster if you prefer a crunchier sandwich.
Unless you’ve been over generous with the cheese, you have just made a fish sandwich containing less than 200 calories! Without the bun, one piece of Pizza Fish is around a hundred calories, more or less depending on the size of the fish filet and how much cheese you put on it.
Keywords: fish, tilapia, pizza, kid food, mozzarella cheese