Fish and sweet potatoes with tartar sauce.
Kids of all ages love it!
4 | sweet potatoes | 700 g | |
2 | egg whites | 4 tbsp | |
1 tsp | salt, for the potatoes | 4 g | |
ground pepper to taste [optional] | |||
1 tbsp | olive oil | 15 mL | |
parchment paper, for the sheet | |||
4 | tilapia fillets, or turbot, cut into 4 x 8 cm pieces | 700 g | |
1/3 cup | mayonnaise | 80 g | |
1/2 cup | bread crumbs | 65 g | |
1/2 tsp | cayenne pepper | 2 g | |
1 tsp | dried oregano | 1 g | |
1 pinch | salt, for the fish [optional] | 0.2 g | |
vegetable oil spray | |||
125 mL | Tartare Sauce | 1/2 cup |
Pay attention to the timing of the potato and fish preparation so that the fish is baked during the last 15 min of potato baking.
Preheat the oven to 230°C/450°F. Line with parchment paper a large baking sheet and an ovenproof dish. Start baking the potatoes. Prepare the fish during the first 15 min of potato baking. Bake the fish with the potatoes during the last 15 min of potato baking.
Oven «fried» potatoes
Oven «fried» fish
per 1 serving (330 g)
Amount % Daily Value |
Calories 650 |
Fat 35 g 53 % |
Saturated
6.2 g
31 % |
Cholesterol 90 mg |
Sodium 900 mg 37 % |
Carbohydrate 42 g 14 % |
Fibre 5 g 21 % |
Sugars 14 g |
Net Carbs 37 g |
Protein 45 g |
Vitamin A 256 % |
Vitamin C 44 % |
Calcium 13 % |
Iron 22 % |
Food Group | Exchanges |
---|---|
Starches | 2 ½ |
Vegetables | 0 |
Milk and Alternatives | 0 |
Meat and Alternatives | 5 |
Fats | 6 |
this meal was a big hit at home! the kids (7 and 8) even liked the sauce! the fish was a bit soggy, but still tasty. My husband had tried a few times to make sweet potato fries, and had given up. That's the best recipe, and certainly a keeper, whatever we want to serve with them. The kids couldn't stop eating them :-)