Healthy 'Fish and Chips'
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
Tilapia1 tilapia fillets (5-6 oz)1/2 tsp extra-virgin olive oilDash salt & pepper1/2 shallot, mincedDill weed, 1/4 tsp dried or 1 freshLemon wedge (to serve with the fish)---Potatoes & CarrotsNew potatoes, 125 grams (about 4, but varies by size)1/2 carrot, peeled and thickly slicedMargarine, 1 tspParsley, 1 tbsp fresh, or 1 tsp dried (if using dried, a seasoning blend might be preferable since dry parsley is rather bland)Dash salt & pepper*All amounts are per person.
1. Bring small pot of salted water to boil. Scrub potatoes. Place in boiling water, cover, cook 8 minutes. Turn on broiler.
2. Add carrot to pot and cook additional 8-10 minutes, until potatoes are fork-tender.
3. Meanwhile, arrange fish on foil-lined baking sheet. Brush with oil. Sprinkle with salt, pepper, shallot and dill. Place under broiler, approximately 6 inches from heat, until fish flakes easily when tested, about 8 minutes.
4. Drain potatoes & carrots; return to pot, on low heat. Shake pan until moisture evaporates (30 seconds). Add margarine, parsley, salt &pepper, toss to coat.
Serving Size: 1
2. Add carrot to pot and cook additional 8-10 minutes, until potatoes are fork-tender.
3. Meanwhile, arrange fish on foil-lined baking sheet. Brush with oil. Sprinkle with salt, pepper, shallot and dill. Place under broiler, approximately 6 inches from heat, until fish flakes easily when tested, about 8 minutes.
4. Drain potatoes & carrots; return to pot, on low heat. Shake pan until moisture evaporates (30 seconds). Add margarine, parsley, salt &pepper, toss to coat.
Serving Size: 1
Nutritional Info Amount Per Serving
- Calories: 323.8
- Total Fat: 8.6 g
- Cholesterol: 68.8 mg
- Sodium: 303.0 mg
- Total Carbs: 31.5 g
- Dietary Fiber: 2.8 g
- Protein: 31.4 g
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