The International Baccelaureate program encourages kids to think independently, drive their own learning, become more culturally aware, and engage with people in an increasingly globalized, rapidly changing world. Our family is very lucky that we live in an area with public IB schools that begin at the kindergarten level.
Tilapia’s sweet white flesh makes it a perfect “foil” for lemony Souvlaki Marinade in this dinner cooked en papillote. Clean-up’s always a breeze when you cook food using this method. Volia! Grilled Tilapia Parcels.
Skill level: Intermediate
Prep time: 15
Cooking time: 15
Total time: 30
Marinating time=30 minutes
4 tilapia fillet, about 1-1/2 lb (750 g)
1/3 cup (75 mL) PC Marinade – Souvlaki
1 cup (250 mL) PC MEMORIES OF Marrakech Whole Wheat Couscous
1 cup (250 mL) water
1/2 cup (125 mL) grated PC Organics Carrots
3/4 tsp (4 mL) salt
3/4 cup (175 mL) thinly sliced red onion
1 pint (550 mL) cherry tomatoes, cut in half
2 tbsp (25 mL) chopped fresh parsley
- Place tilapia fillets in glass baking dish. Add marinade; turn fillets to coat. Cover with plastic wrap and place in refrigerator for 30 minutes or up to 2 hours.
- Preheat barbecue to high heat.
- In bowl, stir together couscous, water, carrots and salt.
- Measure four 15-inch (37 cm) lengths of heavy duty foil. Place flat on work surface. Divide couscous mixture among foil pieces, placing about 1/2 cup (125 mL) on each piece of foil just to one side of centre point. Sprinkle evenly with sliced onion. Place one tilapia fillet on top of each couscous mixture-onion pile and top with any excess marinade left in baking dish. Scatter cherry tomatoes on top of and around tilapia. Fold bare half of foil up and over tilapia mixture. Fold up and pinch the edge of double foil layer together tightly to enclose tilapia and couscous so no steam will escape. Parcels will look like the letter D. Place packages on rimmed baking sheet to transport to barbecue.
- Place foil packages directly on grill, pinched edge facing up. Close lid. Cook for 20 minutes.
- Transfer packages to plates. Using sharp knife, cut an X on top of each parcel. Open carefully to expose fish and couscous. Sprinkle with parsley. Serve immediately.
Calories 370 Cal
Fat 9 g
Omega-3 Polyunsaturates 0.8 g
Sodium 730 mg
Carbohydrate 39 g
Fibre 4 g
Protein 34 g
Substitute another white fish such as sole or pickerel for the tilapia. Be sure to use heavy duty foil or the contents will burn to the inside of the foil packets. If you do not have heavy-duty-foil, use a double thickness of regular foil.
Tacos are the new darling of the culinary world, and they help to inspire creativity, variety and healthfulness in our kids. Not only fun and healthy as a meal, but fish tacos can help kids learn about sustainability in the seafood industry. Parents can help their children learn more about the importance of sustainable seafood on the interactive www.oceansfortomorrow.com website sponsored by President’s Choice/Loblaws, who have made a commitment to sell only sustainable seafood products by the end of 2013. The link “school of fish” includes a list of fish at risk, a ‘did you know’ section, more recipes that kids will love, and tips for parents to help even their picky eater like to eat more fish.
Skill level: Advanced
Prep time: 20
Cooking time: 10
Total time: 30
2 tbsp (25 mL) sour cream
1 tbsp (15 mL) fresh lime juice
2 cups (500 mL) coarsely grated red cabbage, grated using large holes of box grater
4 green onions, thinly sliced on diagonal
½ tsp (2 mL) salt
Half jalapeño pepper, seeded and minced (optional)
2 pkgs (each 280 g) PC Blue Menu Wild Pacific Halibut Skinless Fillets, thawed
2 tbsp (25 mL) olive oil
1/8 tsp (0.5 mL) freshly ground black pepper
8 PC Blue Menu Jalapeño Corn Whole Grain Tortillas
½ cup (125 mL) PC Tomatillo Salsa
½ cup (125 mL) fresh coriander leaves
- Preheat oven to 350°F (180°C). In large bowl, stir together sour cream and lime juice. Stir in cabbage, green onions, ¼ tsp (1 mL) of the salt and jalapeño, if using; toss to coat.
- Cut each halibut fillet lengthwise into 6 strips. In large nonstick frying pan, heat olive oil over medium-high heat. Sprinkle halibut with pepper and remaining salt. Place in pan; cook until golden brown on both sides, about 2 to 3 minutes per side. Meanwhile, remove tortillas from package and wrap with foil; place in oven and heat 5 to 7 minutes.
- To assemble, fill tortillas with slaw, fish, salsa and coriander.
Low in saturated fat pillar
Source of Fibre
fat 8 g (1.5 g of it saturated)
sodium 440 mg
carbohydrate 22 g
fibre 4 g
protein 17 g