Potato-Rosemary Crusted Fish Fillets 

Print Friendly 

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.

Servings: 2

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

Category: Fish

Submitted By: OK In Health

Previous 1 2 3 4 5 6 Next
Connect with Us
facebook    twitter

Kelowna Holistic Market

Wellness Tip
Incline Walking
Did you know that you could significantly increase the number of calories you burn on the treadmill by increasing the incline? If you walk at about 3.5 miles per hour at no incline, a 150-pound person will burn about 275 calories per hour. The same speed at a 7.5%incline burns roughly twice as much.

Penticton Wellness Fair 2016

Wellness Directory
Ashley Piderman ~ Registered Acupuncturist ~ Vernon, BC
Specialty: Acupuncture & Chinese Medicine
Ashley Piderman is a Registered Acupuncturist with the CTCMA and works out of the Vero Health Naturopathic Care in Vernon, BC.
View Details

Kelowna Holistic Market

Penticton Wellness Fair 2016
Date: Oct 29, 2016
Location: Penticton & South Okanagan
The same organizers from the Vernon and Kelowna fairs have partnered with Maria Carr of OK in Health to bring you our latest fair, and we couldn’t be more excited! - Booths available - Free Admission
View Details

Ferlow Botanicals

The Shape of Foods
It now contends that every whole food has a pattern that resembles a body organ or physiological function and that this pattern acts as a signal or sign as to the benefit the food provides the eater. Following are some examples of Whole Food Signatures....
Full Article

Ferlow Botanicals

Healthy Omlette
Category: Breakfast
Description: This is a simple omlette that is packed full of flavour! All eggs contain the same basic good stuff, and the large ones pack only 72 calories each, so you really can't go wrong. But depending on your eating habits, special eggs may be worth the extra cash. Labels to look for are Organic eggs as these were laid by chickens that aren't fed nasty slaughterhouse byproducts, antibiotics, or certain additives. Have you ever wondered what the difference is between free run and free range - check out the OK In Health article on that topic in our August Article section.

Full Recipe

Penticton Wellness Fair 2016