Fish

 

 

Potato-Rosemary Crusted Fish Fillets 

Print Friendly 

Description:
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.

Ingredients:
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


Directions:
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

OK-anagan Gathering & Bean-A-Ti


Wellness Tip
Potato Power
The potatoe's reputation as a high-carb, white starch has removed it from the meals of many who are trying to lose weight. Did you know that potatoes are actually very healthful and can fit into even the most calorie-conscious eating plan? They are not only fat and cholesterol free but are also rich in antioxidants, dietary fiber, vitamin C and potassium. The key is to choose toppings carefully. Top with low-fat, low-calorie options such as salsa, chopped veggies, herbs, beans, nonfat sour cream or low-fat shredded cheese.


Doreen's Angel Card Reading Course


Wellness Directory
Cloud 9 Coaching with Wendy Binggeli
Specialty: Life Coach
Wendy Binggeli works with courageous people who know they are on a spiritual journey. Law of Attraction based, Wendy’s services help folks to have fun while they come into alignment with and manifest
View Details


every other day painting roisin ofarrell


Event
Spring Festival of Awareness
Date: Apr 25, 2014
Location: Penticton & South Okanagan
Over 50 Workshops, Opening and Closing Ceremonies, Sunrise Meditations and Tai Chi, A Healing Oasis, A Festival Store, Saturday night Entertainment and more
View Details


Ireland Tours with Maria O'Farrell Carr


Article
Accessing Past Lives and Galactic Ships in BC
I had been sensing much activity in the sky in my area all summer long, and had felt that someone had been trying to contact me for a time, but because I was very busy growing food, cooking, feeding and entertaining guests, not only breakfast but dinners as well, I had not paid the greatest attention. On the night we had...
Full Article


Registered Reflexology Therapist Certificate Course - Penticton


Recipe
Fruit Platter Healthy Holiday Recipe
Category: Holiday Recipes
Description: Great Fruit Platter for any occasion.
Whether you are planning a fancy reception or a casual get-together, use fruit to make a stunning and edible centerpiece. In some cases, the centerpiece can also serve as dessert.
Full Recipe


Ancient Ireland, Holiday & Music Tour with Maria O’Farrell Carr & Nancy Rebecca (September)