Breaded Rockfish and Lemon Rice with Seared Fennel and Summer Squash

Cook a piece of breaded rockfish tonight using an age-old cooking method that I watched my mother perform many times. It’s a frying method using flour, egg and breadcrumbs and it works for chicken, meat or fish.

Tonight’s fish is served with a homemade tartar sauce and complimented with the bright flavors of Lemon/Scallion Rice and seared summer squash with fennel.

Grocery List: Breaded Rockfish with Lemon Rice Fennel Summer Squash
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Breaded Rockfish with Fennel and Summer Squash

Produce
garlic (if needed)

sweet onion (if needed)

1 bunch fresh basil (if needed)

fresh curly parsley (if needed)

1 bunch green onions 

2 lemons 

1 fennel bulb

one 8 inch yellow summer squash

one 8 inch zucchini

Canned/Dried Foods
brown rice (if needed)

Panko or dried bread crumbs (if needed)

Low-sodium vegetable broth (if needed)

low-sodium soy sauce (if needed)

canola oil (if needed)

sesame oil (if needed)

low-sodium soy sauce (if needed)

rice wine vinegar (if needed)

dill pickle (if needed)

capers (if needed)

Frozen Foods

Meat/Fish/Poultry

1 lb. Rockfish fillets 

Chilled Foods/Dairy

plain, nonfat Greek yogurt or quark (if needed)

eggs (if needed)

low-fat or vegan mayonnaise (if needed)

Nutritional Value: Breaded Rockfish and Lemon Rice with Seared Fennel and Summer Squash

Breaded Rockfish, Lemon Rice and Seared Fennel/Summer Squash

Per Serving

Calories: 500

Protein: 34 g

Carbohydrates: 53 g

Total Fat: 17 g

(Saturated Fat:) 2 g

Dietary Fiber:7 g

Cholesterol: 70 mg

Sodium: 960 mg

% calories from fat: 31.5 %

Serving Size:

Seven ounces lemon/scallion rice, 5 oz. rockfish with 2 oz. quick tartar sauce and 6 oz. seared vegetables.