The fish recipe is adapted from Superfoods for Babies and Children by Annabel Karmel.  Notice there aren't really any specific amounts; I wing it a lot of the time. 

Ingredients:
1) 12 oz flounder (or cod) fillets
2) flour
3) salt and pepper
4) cayenne pepper
5) 2 eggs
6) bread crumbs
7) olive oil

Divide the fillets into equal portions.  For what I had, I split the fillet into halves.  In a bowl, add some flour, say around a 1/2 cup.  Season with salt, pepper, and cayenne.  In another bowl, beat eggs.  In a third bowl, add a couple handfuls of bread crumbs. 

In a skillet, add enough olive oil to cover the bottom of the pan.  Turn the stove on medium high heat to heat the oil.

Dredge the fish in the flour, then dip it in the eggs.  Dip the fish into the bread crumbs and drop it into the olive oil.  Fry until golden brown on both sides, about 5 or 6 minutes total.

Serve with tartar sauce, ketchup, malt vinegar, or whatever you like. 

Sprinkling the fish with a little lemon juice adds a nice flavor. When I make it again, I'll add more cayenne and season the bread crumbs with some parsley and garlic. 

Both husband and kid ate it up, and husband enjoyed a beer with it.  There you have it–a easy, tasty, healthy meal that took no time at all to fix.