Potato-Rosemary Crusted Fish Fillets
Nutrients Per Serving
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
This dish has a subtle flavor of rosemary. Pair with steamed asparagus and a large green salad with tomatoes!
This simple fish dish is quite elegant with its aromatic 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.
Food as Medicine
People who eat fish regularly have a much lower risk of heart disease and heart attack than people who don’t consume fish. Cod is also a good source of vitamin B6 and vitamin B12.
12 ounces thick fish fillet, 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
- Rinse the fish under cold running water and pat dry.
- Sprinkle with salt and pepper to taste.
- 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.
- Season the potato with salt, pepper and rosemary and press it around the fish.
- Heat a nonstick 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.