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Roasted Fish with Potatoes

:  September 1997, The Essential EatingWell Cookbook (2004)

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To save time, use a food processor to slice the potatoes.


Roasted Fish with Potatoes Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 pound red potatoes, (4-8 potatoes), scrubbed and thinly sliced
  • 3 cloves garlic, minced
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt, divided
  • Freshly ground pepper, to taste
  • 1 1/4 pounds mahi-mahi, or tilapia, cut into 4 portions
  • 4 teaspoons lemon juice, plus wedges for garnish
  • 1 tablespoon chopped fresh parsley

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Preparation

  1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Toss potatoes with garlic, oil, 1/4 teaspoon salt and a generous grinding of pepper in the prepared pan. Cover with foil and roast until tender when pierced with a knife, 30 to 40 minutes.
  3. Place fish fillets on potatoes, skin-side down; sprinkle with remaining salt, pepper, lemon juice and parsley. Bake until the fish is opaque in the center, 10 to 15 minutes. Serve with lemon wedges.

Nutrition

Per serving: 290 calories; 8 g fat ( 1 g sat , 6 g mono ); 103 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 430 mg sodium; 1128 mg potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 3 lean meat, 1 1/2 fat


More From EatingWell

Recipe Categories

Style/Theme
Kid-friendly
Entertaining, formal
Everyday favorites
Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Ethnic/Regional
American
Mediterranean
Ease of Preparation
Easy
Total Time
1 hour or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Roast
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The Essential EatingWell Cookbook (2004)
September 1997
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