Oven-Baked Fish and Sweet Potato Fries

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 189.0
  • Total Fat: 1.5 g
  • Cholesterol: 99.0 mg
  • Sodium: 140.4 mg
  • Total Carbs: 0.0 g
  • Dietary Fiber: 0.0 g
  • Protein: 41.1 g

View full nutritional breakdown of Oven-Baked Fish and Sweet Potato Fries calories by ingredient
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Introduction

From Nov issue of Self magazine

The Skinny
503 calories per serving, 8.8g fat (1.4g saturated), 62.1g carbs, 9.6g fiber, 44g protein
From Nov issue of Self magazine

The Skinny
503 calories per serving, 8.8g fat (1.4g saturated), 62.1g carbs, 9.6g fiber, 44g protein

Number of Servings: 1

Ingredients

    4 slices cucumber
    6 cherry or grape tomatoes, halved
    2 medium romaine leaves, thinly sliced
    2 slices zucchini
    Vegetable oil cooking spray
    2 small sweet potatoes (about 1/2 lb)
    1/4 tsp salt, divided
    1/4 tsp paprika, divided
    1 tsp reduced-fat Parmesan
    1 egg white
    1/2 cup whole-grain seasoned breadcrumbs
    1 cod fillet (6 oz), cut into 6 strips
    1/2 tsp balsamic vinegar
    2 tbsp Carrot-Ginger Dressing or Roasted Garlic-Balsamic Vinaigrette

Directions

Combine cucumber, tomatoes, romaine and zucchini in a bowl; set aside. Heat oven to 400. Cover 2 large baking sheets with foil and coat both with cooking spray. Poke holes in sweet potatoes with a fork; microwave in a small microwave-safe dish until fragrant but still firm, 2 to 3 minutes. Trim ends of 1 potato and slice into 1/4-inch-thick fries. Transfer fries to 1 baking sheet; coat with cooking spray. Sprinkle with 1/8 tsp salt, 1/8 tsp paprika and cheese. Bake until golden and tender, 30 to 35 minutes. (Microwave remaining potato until very soft, 4 to 5 minutes. Set aside to cool completely. Wrap in plastic wrap and refrigerate.) Place egg white and breadcrumbs in 2 separate shallow bowls. Sprinkle fish with vinegar, remaining 1/8 tsp salt and remaining 1/8 tsp paprika. Dip fish into egg, then breadcrumbs, to coat. Place on second cookie sheet and coat top of fish with cooking spray. Bake until breadcrumbs are brown and fish flakes, 12 to 15 minutes. Top salad with dressing and serv with fish and fries.

Number of Servings: 1

Recipe submitted by SparkPeople user PRETTYNPNK.

TAGS:  Fish |

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  • What do you do with the cooked and cooled potato? - 10/5/10

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