Day 4 // Make Lunch Your Biggest Meal // Homemade Korean-style BBQ Fish Burrito | Birchbox Challenge

Day 4 // Make Lunch Your Biggest Meal // Birchbox Challenge on It's Jou Life blog http://itsjoulife.wordpress.com/?p=1041

Our minds have been hardwired to believe dinner is the most indulgent meal of the day. Instead of loading up at dinner, fill up on protein, good fats, and vegetables midday when your digestion peaks. It will keep your energy going throughout the afternoon.

Wayne and I made our interpretation of a Korean-style BBQ Fish Burrito. We wrapped tortilla with fresh, wholesome ingredients: marinated tilapia in a homemade Korean sauce (gochu jiang, a popular Korean red pepper paste + sesame oil + soy sauce), chopped fresh tomatoes, corn and chopped romaine greens tossed in sesame oil + soy sauce + seaweed. Recipe to come!

Day 4 // Make Lunch Your Biggest Meal // Birchbox Challenge on It's Jou Life blog http://itsjoulife.wordpress.com/?p=1041Day 4 // Make Lunch Your Biggest Meal // Birchbox Challenge on It's Jou Life blog http://itsjoulife.wordpress.com/?p=1041   Day 4 // Make Lunch Your Biggest Meal // Birchbox Challenge on It's Jou Life blog http://itsjoulife.wordpress.com/?p=1041   Day 4 // Make Lunch Your Biggest Meal // Birchbox Challenge on It's Jou Life blog http://itsjoulife.wordpress.com/?p=1041   Day 4 // Make Lunch Your Biggest Meal // Birchbox Challenge on It's Jou Life blog http://itsjoulife.wordpress.com/?p=1041

About the Birchbox Challenge

Birchbox teamed up with a panel of all-star experts to bring a 31-day challenge to make 2015 your healthiest, happiest, most gorgeous year ever. I’m joining Birchbox on this month-long challenge and will share my success with #BirchboxChallenge. Make sure to also enter for their daily prize giveaways. Let’s do this together!

Recipe: Crab Cakes with Spicy Remoulade

We love crab cakes, but seldom order it in restaurants because they’re so pricey (and fattening). So a favorite recipe of ours is easy to make and healthy (and I get to use Panko!)

Cooking Light’s recipe is a fresh take on the crab cake. This crab cake recipe is low in sodium, calories and saturated fat. We lightly season sweet, premium crab and use just enough mayonnaise, low-sodium panko (Japanese breadcrumbs), and egg to bind it all together. We don’t add any salt to the mixture, to keep sodium in check. The cakes are cooked in a slick of oil instead of deep-fried. We bought the premium crab meat from Costco (also can be found at Trader Joes), herbs, panko crumbs, organic mayo, organic lemons from Trader Joes. The recipe calls for making a remoulade sauce, but we didn’t make it. The best thing about this is it’s just packed with crab, not much fillers!

Premium Crab Meat

Premium Crab Meat

Trader Joes' Panko

Trader Joes’ Panko

Herbs

Herbs

Crab Cakes with Spicy Rémoulade

We keep fillers to a minimum with this fresh take on crab cakes. This lower-sodium, streamlined rémoulade (there are no gherkins, anchovies, or green olives) is best made one day ahead to allow flavors to marry.

Crab cakes:

2 T – finely chopped fresh chives

1 T – chopped fresh flat-leaf parsley

1 1/2 T – mayonnaise

1/2 t – grated lemon rind

1 T – fresh lemon juice

1/4 t – freshly ground black pepper

1/8 t – ground red pepper

1 large egg

1/3 C – Panko (Japanese breadcrumbs)

1 lb – lump crabmeat, drained and shell pieces removed

1 T – olive oil, divided

Rémoulade:

1/4 C – mayonnaise

1 T – chopped shallots

1 ½ T – capers, drained and chopped

2 t – Creole mustard

1 t – fresh lemon juice

1/4 t – ground red pepper

1/8 t – kosher salt

Preparation

1. To prepare crab cakes, combine first 8 ingredients. Add panko and crab, tossing gently to combine. Cover and refrigerate 30 minutes.

2. Fill a 1/3-cup dry measuring cup with crab mixture. Invert onto work surface; gently pat into a 3/4-inch-thick patty. Repeat procedure with remaining crab mixture, forming 8 cakes.

3. Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add 4 crab cakes to pan; cook 4 minutes or until bottoms are golden. Carefully turn cakes; cook 4 minutes or until bottoms are golden and crab cakes are thoroughly heated. Remove cakes from pan; keep warm. Wipe pan dry with paper towels. Heat remaining 1 1/2 teaspoons oil in pan. Repeat procedure with remaining 4 crab cakes.

4. To prepare rémoulade, combine 1/4 cup mayonnaise and remaining ingredients in a small bowl; stir with a whisk. Serve with crab cakes.

Step 1: Combine first 8 ingredients.

Step 1: Combine first 8 ingredients.

Add Panko & Crab, tossing gently to combine. Cover and refrigerate for 30 min.

Add Panko & Crab, tossing gently to combine. Cover and refrigerate for 30 min.

Form the patties

Step 2: Form the patties

Skillet it until they're golden brown

Step 3: Skillet it until they’re golden brown

Recipe: Pan-fried Panko Tilapia – jennifer

panko + pan-fried

panko + pan-fried

Last night I was craving some kind of breaded fish dish. (What I really wanted was tempura at SushiStop, but oh well) I thought about going healthy and baking a Panko-crusted Tilapia, but knew it’d be much more satisfying if I pan-fried it!

Pan-fried Panko Tilapia

Ingredients

3 T flour

2 t Trader Joes’ 21 Seasoning Salute (Use an ingredient substitute if you don’t have this. See below for ingredients)

1 t garlic seasoning

1 t salt

1 cup Panko (Japanese bread crumbs)

1 egg

24 oz Tilapia fillets ( 4 fillets, 6 oz each)

4 T Vegetable oil

Directions

1.  On plate, place the flour.

2.  On second plate, place Panko and the mixed seasonings.

3.  In bowl, beat egg with fork.

4.  Cut fillets into 1”-1.5” width diagonal strips.

5.  Coat fish with flour, dip into egg and coat well with bread crumbs.

6.  In a skillet, heat 2 Tbsp of the oil over medium-high heat. Wait until oil is hot.

7.  Add fish fillets and cook 2-3 minutes. Carefully turn fish over with tongs. Reduce heat to medium and cook about 2-3 minutes longer or until fish flakes easily with fork.

8.  Repeat for remaining fillets.

9.  Tip: To keep the pan-fried fish fillets from getting soggy, place on a wire rack. Below the wire rack, place a towel on a plate. This way, it’ll absorb the residual oil drippings.

A favorite all-in-one seasoning of mine — Trader Joes’ 21 Seasoning Salute Ingredients: blend of onion, black pepper, celery seed, cayenne pepper, parsley, basil, marjoram, bay leaf, oregano, thyme, savory, rosemary, cumin, mustard, coriander, garlic, carrot, orange peel, tomato, lemon juice and lemon oil.