Cooking for Lent in Chicago: Fish Fridays without High Costs

For many Christians in Chicago and around the world, Lent is a time of reflection, sacrifice, and often, abstaining from meat on Fridays. While the spirit of Fish Fridays is about spiritual discipline, it doesn’t mean your meals have to be bland or expensive. With a little planning, you can enjoy delicious and affordable meatless meals throughout Lent. Here’s how to navigate Fish Fridays in Chicago without breaking the bank.

Budget-Friendly Fish Options

When shopping for fish, consider these affordable and versatile options readily available at Jewel-Osco and other local grocery stores:

• Tilapia: Mild-flavored and inexpensive, tilapia is great for baking, pan-frying, or even tacos.
• Cod: Another mild white fish that’s versatile and often available frozen at a good price.
• Canned Tuna/Salmon: Don’t underestimate the power of canned fish! It’s a pantry staple that can be transformed into many delicious meals.
• Frozen Fish Fillets: Buying frozen can often be more economical than fresh, and it allows you to stock up when sales hit.

Delicious & Affordable Fish Friday Recipes

1. Baked Tilapia with Lemon and Herbs

This simple recipe is quick, healthy, and packed with flavor. Perfect for a busy Friday evening.

• Budget-Friendly Tip: Buy frozen tilapia fillets in bulk. Use dried herbs from your pantry to save on fresh herbs.

• Ingredients:

  • 2 tilapia fillets (fresh or frozen, thawed)
  • 1 tbsp olive oil
  • 1/2 lemon, sliced
  • 1 tsp dried oregano or Italian seasoning
  • Salt and black pepper to taste

• Instructions:

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Place tilapia fillets on the baking sheet. Drizzle with olive oil, sprinkle with oregano, salt, and pepper.
  3. Top each fillet with lemon slices.
  4. Bake for 12-15 minutes, or until fish is opaque and flakes easily with a fork.

2. Elevated Tuna Melts

Forget the bland tuna sandwich! This elevated version is comforting and satisfying.

• Budget-Friendly Tip: Canned tuna is a pantry hero. Add chopped celery and onion for crunch and flavor without extra cost.

• Ingredients:

  • 1 (5-ounce) can tuna, drained
  • 2 tbsp mayonnaise
  • 1/4 cup chopped celery
  • 2 slices bread
  • 1 slice cheddar or provolone cheese
  • Optional: sliced tomato, pickles

• Instructions:

  1. In a small bowl, mix tuna, mayonnaise, and celery. Season with salt and pepper.
  2. Place one slice of bread on a baking sheet. Top with tuna mixture, then cheese.
  3. Broil for 2-3 minutes, or until cheese is melted and bubbly. Top with the second slice of bread.

3. Fish Tacos with Simple Cabbage Slaw

Fish tacos are a fun and flavorful way to enjoy your Lenten meal. Use affordable white fish like cod or tilapia.

• Budget-Friendly Tip: Buy a head of cabbage and shred it yourself instead of pre-bagged slaw mix. Use corn tortillas, which are typically cheaper than flour.

• Ingredients:

  • 1 lb cod or tilapia fillets, cut into strips
  • 1 tbsp chili powder
  • 1/2 tsp cumin
  • Salt and pepper to taste
  • Corn tortillas
  • For Slaw: 2 cups shredded cabbage, 2 tbsp lime juice, 1 tbsp olive oil, salt and pepper

• Instructions:

  1. Toss fish strips with chili powder, cumin, salt, and pepper. Pan-fry or bake until cooked through.
  2. In a bowl, combine shredded cabbage, lime juice, olive oil, salt, and pepper for the slaw.
  3. Warm tortillas. Assemble tacos with fish and slaw.

4. Hearty Meatless Lentil Soup

Lentil soup is a powerhouse of nutrition and flavor, and it’s naturally meatless and incredibly economical.

• Budget-Friendly Tip: Dried lentils are very cheap and nutritious. Make a big batch and freeze portions for future Lenten Fridays.

• Ingredients:

  • 1 cup brown or green lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 4 cups vegetable broth
  • 1 (14.5 oz) can diced tomatoes
  • 1 tsp dried thyme
  • Salt and pepper to taste

• Instructions:

  1. In a large pot, sauté onion, carrots, and celery in a little olive oil until softened.
  2. Add lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender.
  3. Season with salt and pepper to taste.

Observing Lent in Chicago doesn’t have to mean sacrificing flavor or your budget. With these delicious and affordable recipes, your Fish Fridays will be something to look forward to!