Kid-Friendly Fish Tostadas

This recipe is taken from the 2014 Milk Calendar. Tostadas are like flat tacos that are fun to top with crispy, homemade fish sticks, veggies and an easy and tasty cheese sauce. If your kids like to dip their food, serve some of the sauce in a small dish on the side.

  • Prep: 15 min
  • Cooking: 10 min
Yields 4 - 6 servings
kid friendly fish tostadas

Ingredients

  • 1 lb (450 g) skinless white fish fillets
  • 1 egg
  • 1 1/4 cups (310 mL) Milk
  • 1 tsp (5 mL) chili powder
  • Salt and pepper to taste
  • 1 1/2 cups (375) crushed corn flakes cereal
  • 4 small (about 6 inches/15 cm) corn or whole wheat flour tortillas
  • 2 tbsp (30 mL) all-purpose flour
  • 1 tsp (5 mL) dried dill or chili powder
  • 1 cup (250 mL) shredded Canadian Monterey Jack or Cheddar cheese
  • 4 cups shredded romaine lettuce
  • 1 cup (250 mg) grape tomatoes cut in half

Preparation

Preheat oven to 450 °F (230 °C) with racks positioned in top and bottom third of oven. Butter 2 large baking sheets.

Rinse fish and pat dry. Cut into about 3- by 1/2-inch (7.5 by 1 cm) strips. In a shallow bowl, whisk egg, 2 tbsp (30 mL) of the milk, chili powder and 1/4 tsp (1 mL) each, salt and pepper. Place corn flakes in a shallow dish.

Working in small batches, add about 5 pieces of fish first into egg mixture then add to cork flakes and toss to coat. Shake off excess crumbs and place on 1 prepared baking sheet, spacing apart. Discard any excess egg and crumbs.

Place tortillas on second baking sheet. Place fish on top upper rack and bake for about 10 min or until fish is firm and opaque. While fish is baking, place tortillas on lower rack and bake, flipping once, for about 5 min or until tortillas are crisp.

Meanwhile, in a small saucepan, whisk flour, dill and 1/4 tsp (1 mL) each, salt and pepper into remaining milk. Cook over medium heat, whisking constantly, for about 5 min or until thickened. Remove from heat and stir in half of the cheese until melted.

Place tortillas on serving plates, top with lettuce and tomatoes. Drizzle with some of the sauce. Arrange fish on top, drizzle with remaining sauce, then sprinkle with remaining cheese. Serve immediately.

Tips

Choose a fairly firm, white fish about 1/2-inch (1 cm) thick for the best results. Good choices are Haddock, Pacific Cod, Halibut, Lake Whitefish and Pickerel.

Tip for Kids: Let kids help coat the fish pieces and build their own tostadas with their favourite toppings.

Use Canadian Monterey Jack or Havarti cheese with hot peppers. Add 1/4 to 1/2 tsp (1 to 2 mL) chipotle pepper powder with the dill and/or add pickled jalapeno peppers with tomatoes.

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Nutrition

Nutritional Information

per serving
Energy: 488 Calories
Protein: 40 g
Carbohydrate: 44 g
Fat: 17 g
Fibre: 6 g
Sodium: 803 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 39 % / 427 mg
Selenium: 129 %
Vitamin B12: 123 %
Folate: 89 %
Phosphorus: 58 %