With five children under the age of 11, Tina Ricci pretty much sticks to the basics when it comes to mealtime. Regular offerings include such kid-friendly dishes as spaghetti and meatballs and chili, along with grilled cheese and baked manicotti with marinara. And chicken. Lots and lots of chicken.

“It’s nothing too fancy,” says Ricci, who lives in McCandless, Pa.

Soon after Punxsutawney Phil hears his handlers’ rap on his little wooden door, however, she adds more fish to the menu. Devout Catholics, she and her husband, Mark, are among those who abstain from eating meat on Fridays during the six-week Lenten season.

Not that getting her family to substitute fish for meat is such a hard sell; one of her children’s favorite dishes is a cheesy tuna noodle casserole made with broccoli instead of peas. They’re just as fond of her sweet-and-sour salmon (she marinates it in a zesty Catalina salad dressing) and basa, a type of catfish, which she bakes in ranch dressing and tops with crushed Ritz crackers.

Whatever the variety of fish or method of preparation, she’s certainly not shortchanging her family on nutrition: Naturally low in saturated fat and cholesterol, fish is loaded with minerals such as iron, zinc and calcium, and it’s also an excellent form of protein. Grilled, baked and broiled fish also is generally lower in fat and calories than beef, poultry or pork.

If the countless Friday-night fish fries at local restaurants and parishes are any indication, the Riccis are in pretty good company. Fried fish – whether it’s beer-battered and served with fries or deep-fried in a coating of cornmeal and buttermilk and dished up with hush puppies – is probably one of the most common ways for the faithful to follow the no-meat rule. But while those crunchy, golden fillets are undeniably tasty, they’re not particularly healthful, thanks to all the saturated fat, a well-known artery-clogger. A better idea is to forgo the Fry Daddy for the stove or broiler.

If your family isn’t particularly crazy about fresh fish, it’s probably best to start with a mild white fish, such as cod or haddock, and gradually work up to stronger-tasting, fatty varieties such as tuna or salmon. Simply pair with a flavorful side dish, such as an Italian asparagus tart or a wild-rice pilaf.

You might also consider dressing the fish up with some sort of savory or spicy sauce (and no, we’re not talking ketchup or tartar sauce).

Ask John McNally, seafood manager at Wholey’s Market in Pittsburgh. One of his favorite ways to prepare tilapia is to roll it in fresh breadcrumbs, lightly pan-fry it and, once plated, serve it with a buttery white wine sauce. Simpler still, but just as tasty, is to place the fish with some thinly sliced vegetables (red onion, zucchini, carrots, tomato, etc.) in tin foil, add a few dashes of lemon juice and white wine, wrap it all up and then bake it in a 350-degree oven until the fish flakes, about 10 minutes.

Meal-in-one casseroles, such as the Ricci family’s tuna-and-broccoli dish, are another popular alternative. Not only are they a snap to make – they’re so easy that Ricci’s 10-year-old daughter, Sarah, does much of the prep work – but they also tend to be economical, since noodles are often a main ingredient. They’re even more thrifty when made with leftover meats and veggies. Because casseroles can be made a day or so in advance and reheated when you get home from work, there’s another benefit: more time for making dessert.

Other Lent-friendly meals include pastas and meatless soups and stew – anything vegetarian. Many people are avoiding certain fish because of concerns ranging from overfishing to health.

If you’re concerned about not getting enough protein, dishes that incorporate dried beans and lentils – such as a lentil stew made with potatoes and fresh spinach – are a healthful way to go. Versatile legumes are high in complex carbohydrates, protein and fiber and also are extremely low in fat. And because they absorb the flavor of spices and herbs, they’re tasty to boot.

TUNA NOODLE

CASSEROLE WITH BROCCOLI

This is an American classic – and an easy way to get your kids to eat fish.

Pam cooking spray

1 small onion, chopped

1 can low-sodium, condensed mushroom soup

10 ounces milk (one soup can)

12-ounce can solid white Albacore tuna, drained

1 package (12-ounces) yolk-free egg noodles

16-ounce bag frozen broccoli florets

1 1/2 cups shredded reduced-fat cheddar cheese

1 cup crushed Ritz crackers

Preheat oven to 375 degrees.

Spray large saute pan with Pam and add chopped onion. Saute until tender, about 2-3 minutes. Stir in condensed coup, milk and tuna and cook until hot and bubbly, about 10 minutes.

Meanwhile, cook noodles according to package instructions. After about five minutes, add broccoli and cook an additional 7 minutes. Drain. In a large buttered casserole dish, combine hot noodles and tuna mixture.

Top with cheese and crushed crackers and bake until cheese is melted and noodles are hot and bubbly, about 10 minutes.

Makes 10-12 servings.

- Tina Ricci

ASPARAGUS TART

(TORTINO DI ASPARAGI)

This pairs well with broiled or baked fish.

1 ready-made piecrust (half of 15-ounce package), room temperature

1 teaspoon all-purpose flour

14 ounces asparagus, each spear trimmed to 3 inches

2/3 cup half-and-half

2 eggs

1/2 cup fresh grated Parmesan cheese (about 4 ounces)

1 tablespoon chopped fresh tarragon or 1 teaspoon dried

1/2 teaspoon salt

Pepper

Preheat oven to 450 degrees. Open crust on work surface. Press out any cracks. Rub with flour. Arrange dough, flour side down, in 9-inch tart pan with removable bottom. Press dough into pan and fold excess dough border over to form double-thick sides. Pierce dough all over with fork. Bake until golden, about 15 minutes. Cool on rack. Reduce oven temperature to 375 degrees.

Cook asparagus in pot of boiling salted water until just crisp-tender, about 4 minutes. Drain well. Place on paper towels. Mix half-and-half, eggs, cheese, tarragon and salt in bowl. Season with pepper. Arrange asparagus in spoke-of-wheel fashion in crust, tips toward edge and ends meeting in center. Pour custard over. Bake until tart puffs and top browns, about 35 minutes. Cool slightly.

Makes 4 servings.

- Virtualitalia.com

PAN-FRIED TILAPIA WITH WHITE WINE

BUTTER SAUCE

2 pounds fresh tilapia, or 8 ounces per serving

Olive oil

1 cup fresh breadcrumbs (see note below)

1 shallot, chopped

Lemon juice

1/2 cup white wine

1/4 cup butter

Salt and pepper to taste

Dredge tilapia fillets in olive oil, then roll in breadcrumbs until both sides are covered. Heat an additional 1-2 tablespoons olive oil in frying pan and add fillets. Lightly pan-fry until fillets are flaky, about 3 minutes on each side. Remove fish from pan and cover with foil to keep warm.

To make butter sauce, add chopped shallot to pan, along with a dash of lemon juice and the white wine. Cook on medium heat until the liquid is reduced by half, about 5 minutes. Add butter and stir until melted.

Plate fish and top with butter sauce.

Makes 4 servings.

- John McNally, Wholey’s seafood manager

NOTE: To make fresh breadcrumbs, remove the crusts from fresh or day-old bread slices and place in a food processor or blender. Process until fine crumbs have formed, about 45 to 60 seconds. Season with freshly minced parsley and salt and pepper.

source : www.saukvalley.com