Parsley fish with wedges
Delight in a healthy and flavorful Parsley Fish with Wedges recipe! This easy-to-make dish features tender white fish seasoned with fresh parsley and accompanied by crispy, oven-baked potato wedges. Perfect for a nutritious weeknight dinner.
- 02 Mar 2025
- Cook time 30 min
- Prep time 10 min
- 4 Servings
- 5 Ingredients
Parsley fish with wedges is a delightful and healthy dish that combines the zesty flavor of parsley with tender white fish and crispy homemade potato wedges. This meal is perfect for both a weeknight dinner and a special occasion. Follow this simple recipe to create a delicious and nutritious meal that your family will love.
Ingredients:
Instructions:
Preheat your oven to 425°F (220°C).
- Wash the potatoes thoroughly. Leave the skin on for extra texture and nutrients.
- Cut the potatoes into wedges. Aim for uniform thickness to ensure even cooking.
- Line a baking sheet with parchment paper.
- Spread the potato wedges on the baking sheet and lightly spray them with cooking spray oil.
- Season the wedges with salt and pepper (optional).
- Bake in the preheated oven for 25-30 minutes, turning them halfway through, until golden brown and crispy.
- While the potatoes are baking, mix the chopped parsley with the all-purpose flour in a shallow dish.
- Add a pinch of salt and pepper to the flour mixture if desired.
- Pat the fish fillets dry using paper towels.
- Dredge each fillet lightly in the parsley-flour mixture, ensuring an even coat on all sides. Shake off any excess flour.
- Heat a non-stick skillet over medium heat and lightly spray with cooking spray oil.
- Place the fish fillets in the skillet. Cook for about 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
- Once the fish is cooked, remove it from the skillet and set on a serving plate.
- Serve the crispy potato wedges alongside the fish.
- Garnish the dish with additional fresh parsley, if desired.
- Serve immediately. Enjoy your delicious fish with homemade potato wedges!
Tips:
- Choosing the Fish: Opt for a white fish like cod, halibut, or tilapia. Ensure the fish is fresh for the best flavor.
- Preparing the Potatoes: Cut the potatoes evenly to ensure they cook at the same rate. You can leave the skin on for added texture and nutrients.
- Using Parsley: Fresh parsley works best for this recipe. If using dried parsley, remember to use it sparingly as it has a more concentrated flavor.
- Cooking the Fish: Avoid overcooking the fish as it can become dry. The fish is done when it flakes easily with a fork.
- Seasoning the Dish: Season the fish and potatoes well with salt and pepper. You can also add a squeeze of lemon for an extra burst of freshness.
There you have it—a perfectly cooked fish served with crispy potato wedges. This meal is not only tasty but also balanced and nutritious. The combination of the parsley's freshness with the tenderness of the white fish, alongside the satisfying crunch of the potato wedges, makes for a memorable dining experience. Enjoy your homemade dish!
| Nutrition Facts | |
|---|---|
| Serving Size | 390 grams |
| Energy | |
| Calories 410kcal | 21% |
| Protein | |
| Protein 36g | 25% |
| Carbohydrates | |
| Carbohydrates 40g | 12% |
| Fiber 4.43g | 12% |
| Sugar 1.66g | 2% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.60g | 5% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 140mg | 25% |
| Vitamin B1 0.42mg | 35% |
| Vitamin B2 0.27mg | 21% |
| Vitamin B3 7mg | 46% |
| Vitamin B6 1.11mg | 65% |
| Vitamin B9 60ug | 14% |
| Vitamin B12 1.70ug | 71% |
| Vitamin C 40mg | 44% |
| Vitamin E 0.36mg | 2% |
| Vitamin K 4.19ug | 3% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.36mg | 40% |
| Iron, Fe 2.34mg | 21% |
| Magnesium, Mg 100mg | 25% |
| Phosphorus, P 580mg | 47% |
| Potassium, K 1430mg | 42% |
| Selenium, Se 24ug | 43% |
| Sodium, Na 100mg | 7% |
| Zinc, Zn 2.37mg | 22% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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