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

Celebration Centre and Metaphysical Society – Penticton, BC


Wellness Tip
Summer Festivals & Fun Food
From peach cobbler topped with ice cream to fried everything you can imagine, summer festivals and all of their interesting foods can be a fun and memorable part of summer. But, how do you have a great time at summer outdoor events and still eat healthfully? Here are a few tips for enjoying without overindulging: Look at all food options before choosing your favorites; share with a friend; choose smaller portions when possible; put it all on one plate rather than munching as you go; and sit down, eat slowly and enjoy!


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Wellness Directory
Indigo Dreamer ~ Kerry Palframan
Specialty: Psychics & Mediums
Kerry is an International Visionary, Teacher, Healer, Speaker, Medical Intuitive, Dream Interpreter, Spiritual Medium, Intuitive Readings, Life Coach, Author, Guided Meditation CD Artist & a R.N.
View Details


Celebration Centre and Metaphysical Society – Penticton, BC


Event
The Healing Effect (Free Movie) at Whole Foods Market
Date: Nov 4, 2014
Location: Penticton & South Okanagan
It's movie night! Featuring "The Healing effect" This premier showing will get you thinking about the food you eat.
View Details


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Article
The poop on scat... and other wildlife skills
Summer is a time for off-grid experiences like hiking, canoeing, biking, or camping. This year, enrich your next outdoor adventure — whether it's a walk in the woods at the family cabin, or a trip into the back country. Learn to read animal signs - Simple clues can tell you who calls the area home...
Full Article


Celebration Centre and Metaphysical Society – Penticton, BC


Recipe
Raw Avocado-Broccoli Soup with Cashew Nuts
Category: Soup
Description: Did you know that avocados have several health benefits? Scientists have proved that a certain toxin present in avocados is able to kill cancer cells - it is used both in prevention and treatment of prostate and breast cancers. Furthermore, potassium in avocado can regulate pressure of blood, and oleic acid in avocado can be used to lower cholesterol level in the blood.

Full Recipe


Celebration Centre and Metaphysical Society – Penticton, BC