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Sweet Potatoes Relish with Orange Roughy

Course Fish, Main Course
Cuisine American
Keyword fish, orange roughy, sweet potatoes
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4
Calories 185 kcal

Ingredients

  • 2 sweet potatoes 2 medium peeled and diced sweet potatoes
  • 1 yellow onion 1 small peeled and chopped yellow onion
  • 1 bell peppers 1 cubed red bell peppers
  • 1 bell peppers 1 cubed yellow bell peppers
  • 3 zucchini 3 small and diced zucchini
  • 2 tbsps unsalted butter 2 tablespoons unsalted butter
  • 6 ounces orange roughy fillets 4 6 ounces large pieces of orange roughy fillets
  • 1 tbsp unsalted butter 1 tablespoon unsalted butter
US - Metric

Instructions

FOR THE RELISH

  1. In a large frying pan over medium heat sauté with olive oil the sweet potatoes and the chopped onion for 5 minutes.

  2. 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

  1. 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.

  2. 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.

  3. Place the fillets on a plate and pour desired amount of relish over.

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%
Calcium 49mg5%
Vitamin C 105.9mg128%
Vitamin A 11640IU233%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.