It’s back to school season and I know that for many parents, you’re hoping that this year is the year you really get a handle on your family’s eating habits.
It’s just like New Year’s, isn’t it? We start off with the best of intentions but by February (or October) it’s back to the same old, same old.
To stay on track, I find that a slightly different approach works for each family but the bottom line is that you have to have SOME approach if you really want to make it work. And that approach will likely involve both meal planning and meal prep.
And yeah, there’s a difference! You can plan out your family’s meals all you want, but without prepping some of that food you plan to eat in advance, you still might throw up your hands in a fit of time-crunched desperation come dinnertime and head for the nearest takeout menu…
Fellow dietitian and mom Toby Amidor hopes to help families eat well and stay sane with her new book The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go. I’ve checked out a review copy and I have to say, this book is really packed with a ton of information, tips and delicious healthy recipes. And I love her approach of “simple meals first, variety second” because it’s exactly in line with my cooking and eating philosophy. Not every meal has to be mind-blowing, it just needs to be nourishing and relatively tasty!
Toby shared her recipe for Coconut Lime Flounder in Parchment Paper with me and I was so excited to check it out! I’ve been eating a lot more coconut since going dairy free and the tropical flavors of this dish feel like a way to extend summer just a *little* bit longer. But perhaps even better, it’s a family-friendly recipe because flounder (and cod) are mild without too much of that “fishy” flavor, so they tend to appeal more to kids.
So if you’re feeling like your family’s meals could use a little more direction this September, check out the recipe below and head over to Amazon to check out The Healthy Meal Prep Cookbook!
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Toby Amidor's Coconut Lime Flounder in Parchment Paper
- ¼ cup coconut cream not coconut milk
- Zest of 2 limes
- 2 teaspoons low-sodium soy sauce
- 2 limes cut into 6 rounds each
- 12 fresh basil leaves
- 4 (5-ouncflounder or cod fillets
- 4 tablespoons unsweetened shredded coconut divided
If cooking the fish right away, preheat the oven to 400ºF.
In a small bowl, whisk together the coconut cream, lime zest, and soy sauce.
Place 1 piece of parchment paper flat on the counter. On the lower half lay down 3 rings of lime and then a layer of 3 basil leaves. Place the fish on top of the basil and lime. Spoon 2 teaspoons of the coconut mixture over the fish and sprinkle it with 1 tablespoon of shredded coconut. Fold the parchment paper in half over the fish. Working your way around, gently roll the edge of the open sides of the paper, tucking the ends under the packet. Repeat this step for the remaining three packets.
At this time, you can store the raw-fish packets in the refrigerator and cook as needed.
To cook, place up to two packets on a baking sheet and roast until the fish is opaque and reaches an internal temperature of 145ºF, about 10 minutes. Using a sharp knife, carefully cut several 3-inch slits in the packets.
REFRIGERATE: Store the uncooked packets for up to 3 days. Once cooked, transfer the fish and seasonings to a resealable container and refrigerate for up to 5 days.
Copyright Toby Amidor, The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Pre, Grab, and Go, Rockridge Press, 2017. Photo courtesy of Nat & Cody Gantz. Reprinted with permission.