Crunchy Fried Shrimp
Crunchy fried shrimp recipe. Breaded with flaky, light panko bread crumbs and fried to a perfect golden color that …
- 15 mins
- Fish
- Get Cooking
Sweet Potatoes Relish with Orange Roughy
- 25 mins total
- 5 mins prep
- 20 mins cook
- serves 4
IntroductionSkip To The Recipe
Sweet potatoes relish with orange roughy.
Sweet potatoes are such a great change to the always ever present Russet or baking potatoes. However I have a hard time passing them as fries in my family, as a result  I have to come up with inventive ways to prepare them.
Tonight dinner is just that.  Most of all I always feel that we do not eat enough vegetables, this was my perfect occasion to add every thing I wanted and had in hand to the dish. The panko and semolina made for a nice outside crust without compromising the fish fillets flavors. If Panko is not in hand, bread crumbs will be a fine substitute. We only had fish and the relish tonight for dinner.
Chocolate covered strawberries was the perfect ending.
TIP: Make sure of using a fish spatula to turn the fish. If not one in hand, use a spatula with a large enough base to be able to pick up most of the fish for turning. This will allow the fish not to break in the process.
Nutrition Facts
Sweet Potatoes Relish with Orange Roughy
Amount Per Serving
Calories 185
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 5g31%
Cholesterol 22mg7%
Sodium 52mg2%
Potassium 768mg22%
Carbohydrates 23g8%
Fiber 5g21%
Sugar 10g11%
Protein 3g6%
Vitamin A 11640IU233%
Vitamin C 105.9mg128%
Calcium 49mg5%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Sweet Potatoes Relish with Orange Roughy
- 25 mins total
- 5 mins prep
- 20 mins cook
- serves 4
Ingredients
-
2 medium peeled and diced sweet potatoes
-
1 small peeled and chopped yellow onion
-
1 cubed red bell peppers
-
1 cubed yellow bell peppers
-
3 small and diced zucchini
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2 tablespoons unsalted butter
-
4 6 ounces large pieces of orange roughy fillets
-
1 tablespoon unsalted butter
Instructions
FOR THE RELISH
-
In a large frying pan over medium heat sauté with olive oil the sweet potatoes and the chopped onion for 5 minutes.
-
Add the bell peppers, red and yellow, chicken stock and the zucchini. Cook for 5 minutes. Season with salt and pepper. If a bit dry add more chicken stock. At the least minute add 2 tablespoons of butter to blend.
FOR THE FISH
-
Mix panko and the semolina in a plate. Season to taste with salt and pepper. In another plate add some milk. Dip the fillets in the milk and then in the panko-semolina mixture. Press the mixture well on the fish.
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In a large skillet, over medium heat, add olive oil and butter. When the butter is melted and starting to foam, add the fillets. Do not crowd the pan. Press on the fish and let it cook 3 to 4 minutes before turning over. The bottom needs to look golden brown. Turn the fish over with a fish spatula, and cook the other side for another 2 minutes.
-
Place the fillets on a plate and pour desired amount of relish over.
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