Crispy Fish & Seafood with Orange Dill Sauce

Preheat oven to 450 °F (230 °C) with racks in upper and lower thirds. Butter twolarge baking sheets.

In a large dry skillet over medium heat, toast Panko crumbs, stirring, for about 3 min or until golden brown. Transfer to a bowl; let cool.

Rinse fish, shrimp and scallops; pat dry. Cut fish into about 3- by 1/2-inch (7.5 by 1 cm) strips. Trim off tough muscle from scallops.

In a shallow bowl, whisk egg with 2 tbsp (30 mL) of the milk. Stir 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper into crumbs.

Working in batches, add about 5 pieces of fish and scallops first into egg mixture then add to crumbs and toss to coat. Shake off excess crumbs; place on 1 baking sheet. Repeat with shrimp, placing on second sheet. Discard excess egg and crumbs.

Bake fish and scallops on top rack for 3 min; move to lower rack and place shrimp on top rack. Bake both for about 5 min or until crisp and fish and seafood are firm and opaque.

Meanwhile, in a small saucepan, whisk flour 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; whisk in zest and juice, dill and mustard. Serve immediately on the side with fish and seafood for dipping.

Cooking Tip: Panko bread crumbs are a Japanese bread crumb that stay nice and crispy without frying. They can be found in supermarkets either with the breads or in the seafood department.

Tip for Kids: Kids can help butter the baking sheets with a pastry brush, help coat the fish and seafood and measure the ingredients for the sauce.

For the Adventurous: Add 1/2 tsp (2 mL) hot pepper sauce to the egg mixture for dipping and 1 tbsp (15 mL) drained capers to the orange sauce.

Healthy Eating Tip: Fish is an all important source of omega 3 fats that keep your ticker and brain in tip-top shape so all Canadians are advised to eat two fish servings a week. Fish and seafood are also good sources of minerals like selenium, iron, copper, iodine and zinc. Serve this recipe all year ‘round to reap these benefits.