Lime and Parsley Fish With Smashed Potato

10m
Prep Time
30m
Cook Time
40m
Ready In

Recipe: #15415

November 01, 2014



"From BH&G Australian Diabetic Living in my quest for diabetic friendly recipes that I feel my family would enjoy."

Original is 2 servings

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.

0 Reviews

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