Fish

 

 

Potato-Rosemary Crusted Fish Fillets 

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Description:
This simple fish dish is quite elegant with its subtle 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 or serve with steamed rice or vegetables.

Ingredients:
12 ounces thick fish filet, 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


Directions:
1. Rinse the fish under cold running water and pat dry. Sprinkle with salt and pepper to taste.

2. 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.

3. Season the potato with salt, pepper and rosemary and press it around the fish.

4. Heat a pre seasoned cast iron 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.


Servings: 2


Notes: Per Serving Calories: 307.0 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


Special Diet: High Protein, High Omega Fats, Diabetic - Low Carb


Category: Fish

Submitted By: OK In Health



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Wellness Tip
Vegetarianism
A plant-centered dietary style that excludes meat. This may include a number of variations. For many people this becomes a way of life that extends beyond dietary practices. Strict vegans often avoid using any product, for example leather or silk, that has animal origins. Some of these dietary styles may be combined. For example, a lacto-ovo-vegetarian includes dairy products and eggs as part of his or her plant-centered diet. For many people, a well-balanced vegetarian diet, high in micronutrients and fiber and generally low in saturated fats, is quite healthy. Although a plant-centered diet is recommended for nearly everyone, some people do not respond well to a diet in which there is no animal protein.


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Recipe
Lemon-herb Baked Rainbow Trout
Category: Fish
Description: A lovely delicate baked fish with lemon and french herbs makes a great light dinner or livens up some fresh salad greens.

Rainbow Trout are rich in fat and have particular, natural fatty acids - the main component of fat - not found in any other foods. These fatty acids are missing many hydrogen atoms so they are highly polyunsaturated, more so than other polyunsaturated fatty acids in food. Also, they are longer than most other fatty acids. These structural differences give fish oil fatty acids their unique health properties. They are called "omega-3" fatty acids because of the location of the first two missing hydrogens in their chemical structure. The two main omega-3 fatty acids in fish oils are called EPA* and DHA* for short. EPA and DHA occur naturally only in seafood, and are abundant only in fatty fish and marine animals.

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