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Crispy Fish And Chips
Nb persons: 0
Yield:
Preparation time: 20 minutes
Total time: 40 minutes
Source:
| Now you can enjoy crunchy battered fish without a stitch of guilt: This feel-good fish recipe is packed with heart-healthy omega-3s and lean protein. Kids Can: Scrub and season sweet potatoes; make tartar sauce SERVINGS: 4, 1 1/4 cups vegetables per serving | |
| 1/2 c 2% | Greek-style yogurt |
| 1 Tbsp | dill pickle relish |
| 1 1/2-2 tsp | fresh lemon juice |
| 1 clove | garlic, minced |
| 1 1/2 lb | sweet potatoes, (skins scrubbed well), cut into 4" × 1" pieces |
| 1 Tbsp + 2 tsp | salt-free Southwest seasoning |
| 1 c | panko bread crumbs |
| 1 large | egg, beaten |
| 1 lb | tilapia fillets, cut into 8 equal pieces |
1. HEAT oven to 450°F. Line 2 large sheet pans with nonstick foil.
2. STIR together first 4 ingredients for tartar sauce.
3. TOSS sweet potatoes with 2 tsp of the seasoning. Lightly coat potatoes with olive oil spray and arrange in single layer on 1 of the prepared pans. Roast in upper third of oven, 12 minutes. Turn and cook until crisped and golden brown and tender on the inside, about 8 minutes longer.
4. STIR together panko and remaining 1 Tbsp seasoning in shallow bowl. Pour egg into separate shallow bowl. Coat fish in egg, then panko, and transfer to prepared pans. Lightly coat tops with olive oil spray.
5. ROAST fish in lower third of oven (during end of cooking time for potatoes) until cooked through and golden brown, about 7 minutes. Serve fish with potatoes and a dollop of tartar sauce.
NUTRITION (per serving): 335 cal, 31 g pro, 43 g carb, 6 g fiber, 4 g fat, 1.5 g sat fat, 269 mg sodium
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