potatoe crusted seabass
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 558.8
- Total Fat: 12.0 g
- Cholesterol: 147.0 mg
- Sodium: 176.8 mg
- Total Carbs: 76.7 g
- Dietary Fiber: 8.5 g
- Protein: 35.7 g
View full nutritional breakdown of potatoe crusted seabass calories by ingredient
Introduction
seabass crusted with grated potatoe browned in skillet then backed for 10 min seabass crusted with grated potatoe browned in skillet then backed for 10 minNumber of Servings: 4
Ingredients
-
4 ( 6-8 oz each) fresh seabass fillets or
orange roughy
1/2 cup flour
2 eggs
4 large russet potatoes
2 tbsp olive oil
salt & pepper
Directions
preheat oven to 400* non stick spray a 9x13 inch baking dish
Rinse off fish and pat dry with paper towels. Sprinkle the flour on the plate. Beat the eggs in a shallow bowl. Peel potatoes and grate them onto a large , clean kitchen towel that can be stained. Roll the potatoes up in the towel and wring to remove moisture. ( do this over the sink)
Heat the olive oil in a large skillet
Divide the potatoes into four piles. Working quickly dip each fish in the flour then the egg. Pat half of each potatoe on the top and the bottom of each fish fillet. (equivalent of one grated potatoe per fish) place in the heated pan over medium high heat, salt and peper them and brown quicklyon each side. When all fillets are browned put them in the (buttered or sprayed) baking dish and bake for about 10 minutes, or until they are cooked through. "do not over cook the fish"
Serves 4
I serve with a fresh baby greens and spinach salad with grape tomatoes. topped with feta or bluecheese crumbles and a balsalmic vineagar dressing
Number of Servings: 4
Recipe submitted by SparkPeople user VEINLADY2002.
Rinse off fish and pat dry with paper towels. Sprinkle the flour on the plate. Beat the eggs in a shallow bowl. Peel potatoes and grate them onto a large , clean kitchen towel that can be stained. Roll the potatoes up in the towel and wring to remove moisture. ( do this over the sink)
Heat the olive oil in a large skillet
Divide the potatoes into four piles. Working quickly dip each fish in the flour then the egg. Pat half of each potatoe on the top and the bottom of each fish fillet. (equivalent of one grated potatoe per fish) place in the heated pan over medium high heat, salt and peper them and brown quicklyon each side. When all fillets are browned put them in the (buttered or sprayed) baking dish and bake for about 10 minutes, or until they are cooked through. "do not over cook the fish"
Serves 4
I serve with a fresh baby greens and spinach salad with grape tomatoes. topped with feta or bluecheese crumbles and a balsalmic vineagar dressing
Number of Servings: 4
Recipe submitted by SparkPeople user VEINLADY2002.