Lime and Parsley Fish With Smashed Potato
Recipe: #15415
November 01, 2014
Categories: Beans, Beans (String), Carrot Oven Bake, Gluten-Free, High Protein, No Eggs, Non-Dairy, more
"From BH&G Australian Diabetic Living in my quest for diabetic friendly recipes that I feel my family would enjoy."
Ingredients
Nutritional
- Serving Size: 1 (690 g)
- Calories 527.9
- Total Fat - 16.4 g
- Saturated Fat - 3.7 g
- Cholesterol - 131.9 mg
- Sodium - 407.2 mg
- Total Carbohydrate - 52.2 g
- Dietary Fiber - 11.9 g
- Sugars - 11.8 g
- Protein - 45.7 g
- Calcium - 129.1 mg
- Iron - 3.5 mg
- Vitamin C - 52.4 mg
- Thiamin - 0.4 mg
Step by Step Method
Step 1
Preheat oven to 210C (fan forced).
Step 2
Line a roasting pan with baking paper.
Step 3
Put the potato in a shallow microwave-safe dish and add 80ml water and cover and microwave on high (100%) for 4-5 minutes or until the potato is just tender.
Step 4
Drain well and pat dry with paper towel.
Step 5
Arrange, in a single layer in the roasting pan and slightly squash potato with the back of a spoon and then spray with cooking spray and bake for 10 minutes.
Step 6
Meanwhile, line a small ovenproof dish with baking paper and put the fish in the dish and sprinkle with the lime zest, capers and garlic and then drizzle the oil over.
Step 7
Add fish to the oven with potatoes and cook for a further 10-12 minutes or until the fish is cooked through and the potato is browned and crispy.
Step 8
Divide the fish between plates, then top with the shallot and parsley and sprinkle with pepper to serve.
Step 9
Accompany fish with the lime wedges, potato, green beans and carrots.
Tips
No special items needed.