This simple fish dish is quite elegant with its subtle flavor of rosemary. Don’t worry about a few shreds of potato that remain in the skillet. Serve them over the fish. Pair this entrée with steamed asparagus and a large green salad with tomatoes or serve with steamed rice or vegetables.
12 ounces thick fish filet, such as cod or halibut, cut in half
1 small potato, about 5 ounces
Salt and black pepper to taste
1/4 teaspoon dried rosemary leaves, crushed
1 tablespoon extra-virgin olive oil
1. Rinse the fish under cold running water and pat dry. Sprinkle with salt and pepper to taste.
2. Peel the potato and grate on the large holes of a grater. Squeeze excess water out of the potato by pressing between sheets of paper towel.
3. Season the potato with salt, pepper and rosemary and press it around the fish.
4. Heat a pre seasoned cast iron frying pan over medium-high heat and add olive oil. Gently slide the fish into the pan. Cook for 3 to 5 minutes. Turn fish over, using two spatulas, and cook for 3 to 5 minutes more or until potatoes are golden and fish is done.
Notes: Per Serving Calories: 307.0 Protein: 34.1 grams Fat: 12.5 grams Saturated Fat: 2.0 grams Monounsat Fat: 7.3 grams Polyunsat Fat: 2.3 grams Carbohydrate: 13.3 grams Fiber: 1.2 grams Cholesterol: 67.3 mg Vitamin A: 284.4 IU Vitamin E: 2.0 mg/IU Vitamin C: 20.9 mg Calcium: 20.1 mg Magnesium: 59.1 mg
Special Diet: High Protein, High Omega Fats, Diabetic - Low Carb
Submitted By: OK In Health
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Description: Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene. The high content in dietary fiber helps improving diseases such as diabetes, by controlling sugar levels, and colon cancer, since fiber binds to toxic compounds in the colon and helps us expel them.
Fiber has also been proven to reduce cholesterol levels, improving the conditions of patients with cardiovascular diseases and lowering the probability of heart attacks. Anti Oxidant properties in Kiwi Fruit are important to note as kiwi fruits contain a remarkable amount of Vitamin C, E and A. Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving the health of individuals who consumed it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity. Vitamin E has been proven to have similar effects, but is fat-soluble and thus is complimentary to Vitamin C in its functions. Kiwi fruits contain both these vitamins in high amount, which help protect our body against free radicals from all fronts. Summary of Kiwifruit Health Benefits. Eating kiwi fruit is clearly a healthy choice, and it is particularly useful in these cases: •Prevents Asthma•Prevents wheezing and coughing, especially in children•Protects our DNA from mutations•Provides a healthy amount of antioxidants and vitamins•Helps prevent colon cancer thanks to a high fiber content.