Cereal Adds Crunch To Breaded Ahi
Wednesday - June 22, 2011
| Share
Del.icio.usKeeping it in the family is an understatement for Stan Botelho, owner of Stan’s local Plumbing. Stan, his brother and cousins are all plumbing contractors, both on Oahu and the Big island.
The Botelho family has produced about 37 plumbers in all.
Stan is a third-generation plumbing contractor. his grandfather was one of the founders of Botelho’s Plumbing and Sheetmetal in the late ‘50s.
his father later opened his own company, local Plumbing inc., where Stan started learning the trade as a young teenager. after his father retired, Stan became a plumbing engineer for Outrigger hotels before opening Stan’s local Plumbing in 1986. he has licensed three journeymen over the past 25 years and continues to be a leader within the industry.
Botelho was born in Honolulu and raised in Kailua behind Kalapawai Market.
he spent a lot of time fishing with the Mahoe family while growing up, and later developed a passion for building show cars.
after graduating from Kalaheo high School in 1976 (the first graduating class for Kalaheo), he won first place for the “Best Street Car” in the World of Wheels.
he has been married for 25 years and has a son, a daughter and a granddaughter. in his free time, Stan likes to cook healthy food for his family, enjoys playing golf, and loves to watch football and basketball.
This column is dedicated to the Botelho family. here, Stan shares one of his favorite fish recipes with MidWeek readers.
Tuna is high in protein, low in fat and contains Omega 3 fatty acids. if you are concerned about mercury levels in fish, check the FDA website for more information.
Breaded tuna filet
* 5 fillets albacore tuna
* 2 eggs (may use egg
substitute for lower cholesterol)
* 1 1/2 cups heart Smart Bisquick
* 1 1/2 cups Special K cereal
* 1 tablespoon garlic salt (for less sodium, use garlic powder)
* 1 tablespoon pepper (or to taste)
* 2 tablespoons extra virgin olive oil
Beat eggs and set aside. in another bowl, crush the Special K (making crumb flakes) and then mix it together with the Bisquick, garlic salt and pepper. dip each fillet in egg, then coat with the Bisquick and Special K batter.
Pan-fry in olive oil for approximately 15 minutes,
until the fillet is moist and tender on the inside.
Top with any type of low-fat dip, if desired.
Makes five servings.
(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)
E-mail this story | Print this page | Comments (0) | Archive | RSS Comments (0) |
Most Recent Comment(s):
