Serves 4
Recipe
from Everyday Food
Adapted
and Husband-Tested in Alice’s Kitchen
This made a lovely, healthful, light dinner. I did make a few changes to the original
recipe. First, the vegetables tended to
stick to the pan as I was cooking them, so I added a bit of water as the
vegetables cooked. And so, technically, they steamed. The only other change I made was to use wheat
bran instead of all-purpose flour for the coating. The vinegar and fresh lemon
juice really add a nice tang to the fish and veggies. No need to serve anything else. This was a complete meal.
2 Tablespoons extra-virgin
olive oil
½ pound fingerling or other small potatoes, cut into 1/4-inch rounds (I used locally grown purple fingerling potatoes which I purchased from Lost River Market & Deli, along with all the rest of the ingredients.)
4 medium carrots cut into 1/4-inch rounds
1/2 small red onion, diced small
Coarse salt and ground pepper
Water
1 can (15.5 ounces) cannellini beans, rinsed and drained
1 Tablespoon white-wine vinegar
2 Tablespoons chopped fresh parsley, optional
1 cup wheat bran or all-purpose flour, for dredging
4 halibut, tilapia, or cod fillets (6 ounces each)
Lemon wedges, for serving
In a large skillet, heat 1 Tablespoon oil over
medium-high. Add potatoes, carrots, and onion and season with salt and pepper.
Cook, stirring occasionally, until vegetables are tender, 12 to 15 minutes. If
the vegetables stick (which they are likely to do) just add a bit of water,
about ¼ cup at a time, and scrape up the bits at the bottom of the pan. When the water evaporates, add a bit more
water, if needed. The water will help steam
cook the vegetables until they are tender.
Add beans and vinegar and cook 1 minute. Remove
from heat and stir in parsley, if using.
Meanwhile, spread wheat bran or flour on a large plate.
Season fish with salt and pepper, and then dredge in the wheat bran or flour, shaking
off excess. In a large skillet, heat 1 Tablespoon oil over medium-high. Add
fish and cook until underside is golden and crisp, about 5 minutes. Flip and
cook until fish is opaque throughout, about 3 minutes. Serve with bean hash and
lemon wedges.
Nutritional Information:
407 calories; 31 grams carbohydrates; 12 grams
total fat; 42 grams protein
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