Sales, Menus & Recipes: Lenten Fish

14 February 2018  
From Ahi to Shrimp, Lots of Fish

Are we supposed to eat fish on Fridays? This is part of a long tradition of Friday fasting many Christians observed to commemorate Christ’s sacrificial death on Good Friday. It’s not so much that fish is prescribed, it’s more that it’s allowed when beef, pork and poultry are forbidden. The Friday fast from meat became an important part of Catholic tradition, only being relaxed in the 60’s by Pope Paul VI. Now a fast is prescribed on Ash Wednesday, which is on February 14 this year, and on Fridays in lent. Of course, most fresh fish is now as expensive or more so than most beef. Doesn’t exactly seem penitential. But fish is a healthy choice and likely to be fresher when there is more demand, so, enjoy. In keeping with this theme, Friday is National Tarter Sauce day.

Of course, it's Valentine's Day today (Wednesday). We covered that rather completely in last week's column: Sweets for the Sweet

Remember Thursday will be the day to buy discounted candy, and sometimes flowers.

There are no major sales this week. Guess they blew all their advertising budgets for Valentine’s. Safeway and Fry’s have their usual digital coupons.

Sprouts does have a BOGO on more than 800 items throughout the store. Items like Nut Thins, Ice Cream and many frozen and grocery choices. And of course double ad Wednesday.

Specialty Days

February 15: Gumdrop Day
February 16: Almond Day
February 16: Tim Tam Day
February 18: Drink Wine Day
February 19: Chocolate Mint Day
February 20: Cherry Pie Day
February is Great American Pie Month

Links & Definitions:

All Store Coupons & Sales (on the Pillsbury site)
Fry’s Grocery Ad Fliers
Safeway Grocery Ad Fliers
Sprouts Grocery Ads
BOGO: Buy One, Get One
(O): Organic
B/S: Boneless, Skinless

Day 1

Baked Fish with Tarter Sauce
Steamed Rice
Spinach Salad
Cantaloupe Slices with Vanilla Ice Cream and Blueberries

Baked Fish. Any mild fish would work, and many different seasonings.

Don’t use the stuff in a bottle, make your own tartar sauce.

Items On Sale
Fish: many varieties on sale this week including:
Salmon Fillets and Jumbo Shrimp, $5.77/lb with Digital Coupon @ Fry’s (Wed, Thurs Fri Only)
Fresh Tilapia, $4.99/lb @ Fry’s
Ahi Tuna, $6.99/lb @ Sprouts and Safeway
Cantaloupe, $2/each @ Fry’s and Sprouts
Blueberries, $.97/6 oz @ Safeway

Day 2

Whole Roasted Chicken
Quinoa Salad
Fruit Salad

A Great Chicken Roasting Tutorial

Why and How to Rinse Quinoa

Quinoa Salad

Items On Sale
Whole Chicken, $.77/lb @Fry’s $2.99/lb @ Sprouts, Organic, no antibiotics
Heirloom Tomatoes, $.98/lb @ Sprouts
Blueberries, $2.98 / 18 oz @ Sprouts
Strawberries, $2.50/1 lb pkg @ Sprouts OR Fry’s OR $3/1 lb pkg @ Safeway
Broccoli $1.48/lb @ Sprouts, Organic (O) $.99/lb Local Crowns

Day 3

Laura’s Sausages with Potatoes
4 bean salad
Garlic Bread

Laura’s Sausages and Potatoes

Garlic Bread

Recipe: 4 Bean Salad

2 cups cut green beans, fresh or frozen, cooked, drained and cooled. Don’t use canned.
1 can wax beans, drained. I have seen wax beans both fresh and frozen, but not often. If you can’t find any, use more green beans.
1 can garbanzo beans, drained and rinsed
1 can black beans, drained and rinsed (or use white or pinto if you prefer)
1 bell pepper, any color, cut into pieces about 2 inches by 1/4 inch. Should be about 1 cup total. Save a few rounds for garnish
1 small sweet onion, thinly sliced, then cut about 2 inches long. should be about 1/2 cup total. Save a few rounds for garnish.
1 cup oil
1/2 cup cider vinegar
1/2 teaspoon dry mustard powder
1/2 teaspoon cumin powder
1/2 teaspoon Kosher salt
1/2 teaspoon sparsely ground pepper

Place rinsed and drained beans in a large bowl. Add bell pepper and onion including rounds for garnish.

Mix oil and vinegar and all flavorings in a 2 cup measure. Whisk well. Pour over beans and vegetables in bowl. Stir well. cover and refrigerate at least 8 hours.

Decorate with whole rounds and serve cold or at room temperature.

Items On Sale
Fresh Sausages, $2.99 @ Sprouts
Frozen Vegetables, BOGO @ Sprouts, Casadia Farms
Frozen Vegetables, $1 Pictsweet Brand, $2.50 Birdseye @ Safeway
Potatoes $1.99/5 lb bag @ Safeway, with Clip or click Coupon
Cucumbers OR Green Bell Peppers, $.99/each @ Fry’s
Onions $.50/lb @ Sprouts, Yellow or White (O)

Day 4

Quick and Easy Bean and Bacon Soup
Grilled Cheese Sandwiches
Roasted Mini Peppers and Baby Carrots

Bean Soup

Inside and Out Grilled Cheese

Recipe: Simple Roasted Veggies

Preheat oven to 400º

Use a baking pan which will hold your veggies in one layer. To simplify clean up line the bottom with non-stick aluminum foil. Place veggies on pan keeping all like veggies together and placing larger pieces on edges, smaller pieces in middle.

Put sheet(s) in oven. roast about 15 minutes. pieces should be broken on both. Take sheet(s) out of oven, check and turn pieces over. Remember that oven will cool when you open it, so try not to open too often. Remove pieces to a serving bowl as they are done. Continue turning and checking till all are done.

Add coarse salt to taste.

Items On Sale
Bacon, $4.49 @ Fry’s, Hormel Black Label
Bacon $2.99 @ Safeway, Jimmy Dean
Cheese, $3/each @ Safeway, Lucerne OR $4.99/lb @ Sprouts, Hot Pepper Jack in bulk

Day 5

Swedish Meatballs
Buttered Egg Noodles
Carrots and Peas
Crescent Rolls with Orange Jam
(use bakery rolls or make from refrigerated dough)

Orange Jam? Try it! Quick and easy.

See last week’s column to make supreme oranges.

Recipe: Carrots and Peas


1/2 lb baby carrots
1 pkg frozen peas
1 Tablespoon brown sugar
1/2 teaspoon grated orange rind
2 Tablespoons fresh orange juice
1 Tablespoon butter (optional)
1/8 teaspoon fresh thyme leaves (optional)

In medium saucepan simmer baby carrots until just tender. Add peas and stir until defrosted and warm. Drain both in colander. In the same pan, over low heat, mix the orange zest, orange juice, brown sugar, and thyme leaves if using. Add carrots and peas back in and stir well to combine. Let cook briefly to reduce sauce.

Items On Sale
Hamburger $2.49/lb (in a 5 lb roll) @ Fry’s: $2.97/lb (pkg of 3 lb or more) @ Safeway; $3.99 (value pack) @ Sprouts
Oranges, $.34/lb @ Sprouts, Navel or Cara Cara OR $1.99/3 lb bag @ Safeway with coupon
Refrigerated Crescent Rolls $1.88 @ Safeway, Pillsbury, with coupon

Day 6

Mom’s Cracker Crumb Chicken
Sweet Potato Puffs
Green Salad
Cherry Pie

Roasted Sweet Potatoes

Cherry Pie

Recipe: Mom’s Cracker Crumb Baked Chicken

This recipe can be used with a variety of chicken pieces. You can use bone-in, or boneless, skinless chicken breasts, tenders or thighs. My mom used to make it with whole cut up chicken. As such, the quantities provided below are also variable. You may need another egg, or more crackers, just see how it goes.

We recently made this with a tray of about 2 lbs. of boneless chicken tenders, using the quantities below.

Oven @450º (if you have a convection oven, make appropriate adjustments)

2 eggs, well beaten
3/4 of a sleeve of saltine crackers (not unsalted)
2 TBS grated parmesan cheese
Italian herbs (optional)
Cut-up chicken
3 TBS cold butter, cut into small pieces

Crush the crackers into small pieces, and stir together with parmesan cheese.

Dip the chicken into the beaten egg, and then roll in the cracker mixture. Place in a baking dish. When all pieces are coated and placed into the dish, put pieces of butter on the top. Place in the oven.

Bake for about 20 minutes. Remove from oven. Serve hot.

Items On Sale
B/S Chicken Breast $1.77/lb @ Safeway AND Sprouts
Drums, Thighs or Leg Quarters, Sanderson Farms $1.29 lb @ Safeway
Sweet Potato Puffs, Alexia, $3.79 @ Sprouts


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Cindy LaMaster