Fish and Chips

Fish and Chips Image by: Fish and Chips Author: Canadian Living

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2007

Ingredients

  • 4 tilapia fillets
  • 4 potatoes (about 2 lb/1 kg)
  • 2 tablespoons vegetable oil (approx)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon each of salt and pepper
  • 1/2 teaspoon turmeric
  • 2 minced cloves of garlic
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon paprika
  • 4 catfish fillets
  • 4 cups packed baby spinach
  • 4 lemon wedges

Method

Scrub potatoes; prick in several places. Microwave on high for 4 minutes or until tender-firm. Let cool for 5 minutes. Cut lengthwise into wedges.

In large bowl, toss together potato wedges, half each of the oil, cumin, salt and pepper, the turmeric and garlic. Arrange on greased rimmed baking sheet. Bake in 450°F (230°C) oven, turning once, until crispy and golden brown, about 20 minutes.

Meanwhile, in shallow dish, whisk together flour, paprika and remaining cumin, salt and pepper. Press fish into flour mixture, turning to coat; shake off excess.

In large skillet, heat remaining oil over medium-high heat; fry fish in batches, turning once and adding more oil if necessary, until golden and fish flakes easily when tested, about
7 minutes.

Add spinach; cover and steam until wilted, about 2 minutes. Serve with lemon wedges to squeeze over top.

Nutritional facts Per serving: about

  • Sodium 366 mg
  • Protein 39 g
  • Calories 417.0
  • Total fat 11 g
  • Cholesterol 71 mg
  • Saturated fat 2 g
  • Total carbohydrate 44 g

%RDI

  • Iron 33.0
  • Fibre 0.0
  • Folate 51.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 32.0
  • Vitamin C 38.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Fish and Chips

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