Fish and Chips
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 417 |
| pro | 39 g |
| total fat | 11 g |
| sat. fat | 2 g |
| carb | 44 g |
| fibre | 5 g |
| chol | 71 mg |
| sodium | 366 mg |
| % RDI: | - |
| calcium | 8 |
| iron | 33 |
| vit A | 32 |
| vit C | 38 |
| folate | 51 |
- Portion size: 4
Ingredients
- 4 4potatoes, (about 2 lb/1 kg)
- 2 tbsp 2tbspvegetable oil, (approx)
- 1 tsp 1tspground cumin
- 1/2 tsp 1/2tspeach of salt and pepper
- 1/2 tsp 1/2tspturmeric
- 2 2minced cloves of garlic
- 1/4 cup 1/4cupall-purpose flour
- 1/2 tsp 1/2tsppaprika
- 4 4tilapia fillettilapia fillets or catfish fillets
- 4 cups 4cupspacked baby spinach
- 4 4lemon wedges
Preparation
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.
Source : Canadian Living Magazine: March 2007
