Serves: 4
Prep time: 15 minutes
Cook time: 1 ? hours
Crispy on the outside, flaky, white, and tender on the inside, this quick and easy fish has a lemony taste. The potatoes are golden brown and crispy on the outside and soft on the inside. The taste of the oregano is subtle but adds another dimension of flavor. While they take a little time to cook, the potatoes roast unattended, so the meal isn't difficult to prepare.
Fish: Pat the fish dry with paper towels, and then season both sides with salt and pepper.
Dredge the fish in the flour, shaking off any excess.
Heat 3 tablespoons of the extra-virgin olive oil in a large skillet or saute pan over
medium-high heat. Add the fillets in a single layer and cook, in batches if necessary, for
about 2 minutes on each side, until brown on the outside and flaky but moist on the
inside. Transfer to a platter and keep warm.
Heat the remaining 2 tablespoons of extra-virgin olive oil in the pan over high heat. Add
the lemon juice and parsley and cook for 30 seconds, scraping any browned bits off the
bottom of the pan. Pour the pan sauce over the fillets and serve. Garnish with lemon
wedges.
Potatoes: Preheat the oven to 350 degrees F.
Bring 4 cups of water to a boil in a medium pot. Add the potatoes. Return the water to a
boil and cook the potatoes for 2 minutes. Remove the potatoes from the water and place
in a shallow roasting pan in a single layer.
Add the extra-virgin olive oil, garlic, oregano, salt, and pepper to the potatoes.
Roast for about 1 ? hours, until golden brown. Turn the potatoes every 30 minutes while
baking.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (490g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 640 | ||
Calories from Fat: 281 (44%) | ||
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Amt Per Serving | % DV | |
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Total Fat 31.2g | 42 % | |
Saturated Fat 5.2g | 26 % | |
Monounsaturated Fat 21g | ||
Polyunsanturated Fat 4.2g | ||
Cholesterol 84mg | 26 % | |
Sodium 765.1mg | 26 % | |
Potassium 1634.2mg | 43 % | |
Total Carbohydrate 54g | 16 % | |
Dietary Fiber 7.3g | 29 % | |
Sugars, other 46.7g | ||
Protein 42.3g | 60 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 640
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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