Parsley fish with wedges
Parsley fish with wedges combines tender white fish coated in a parsley-flour mix with crispy homemade potato wedges, providing a balanced and flavorful meal. This dish is easy to prepare, making it suitable for any occasion.
Cook time 30 min
Prep time 10 min
Ingredients:
4 potatoes1 short spray cooking spray oil
1/4 cup all-purpose white wheat flour
2 tbsp fresh parsley
1.50 lb white fish
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.
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!
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!
Parsley fish with wedges FAQ:
The recipe suggests using tender white fish, such as cod or tilapia, which are mild in flavor and cook quickly. These types of fish hold up well when coated in flour and parsley.
To make this recipe gluten-free, substitute the all-purpose flour with a gluten-free flour blend or cornstarch. Ensure that any cooking spray used is also gluten-free.
Yes, you can cut the potatoes into wedges in advance. Store them in cold water in the refrigerator to prevent browning. Rinse and dry them thoroughly before baking.
Cook the fish for about 3-4 minutes per side on medium heat, or until it turns golden brown and flakes easily with a fork. Cooking time may vary slightly based on the thickness of the fillets.
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, warm in a preheated oven at 350°F (175°C) for about 10 minutes to maintain the fish's texture.
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.
Nutrition per serving
4 ServingsCalories 410kcal
Protein 36g
Carbohydrates 40g
Fiber 4.68g
Sugar 1.72g
Fat 10g
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