Forktionary

Lime And Parsley Fish With Smashed Potato Recipe

A delicious and healthy diabetic-friendly recipe! This vibrant dish features flaky fish baked with zesty lime, fresh parsley, and perfectly crispy smashed potatoes. A quick and easy weeknight meal the whole family will love. Perfect for those watching their sugar intake without sacrificing flavor.

Prep Time 15 mins
Cook Time 40 mins
Calories 422.6 kcal
Protein 102g
Rating 3.0 (1 Reviews)
Lime And Parsley Fish With Smashed Potato 14

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Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Lime And Parsley Fish With Smashed Potato

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How to Make Lime And Parsley Fish With Smashed Potato

  1. Preheat oven to 210°C (410°F).
  2. Line a large roasting pan with baking paper.
  3. Wash and pierce 1kg potatoes. Place in a microwave-safe dish with 80ml water, cover, and microwave on high for 4-5 minutes, or until just tender.
  4. Drain the potatoes well and pat dry with paper towels.
  5. Arrange potatoes in a single layer in the prepared roasting pan. Gently smash them with the back of a spoon. Lightly spray with cooking spray.
  6. Meanwhile, line a small ovenproof dish with baking paper. Place 4 x 150g fish fillets in the dish.
  7. Zest 1 lime over the fish. Sprinkle with 1 tablespoon capers, 1 clove minced garlic, and drizzle with 1 tablespoon olive oil.
  8. Add the fish to the oven alongside the potatoes. Bake for 10-12 minutes, or until the fish is cooked through and the potatoes are golden brown and crispy.
  9. While the fish and potatoes bake, steam or sauté 1 cup green beans and 1 cup carrots until tender-crisp.
  10. Divide the cooked fish between plates. Top with 1/4 cup finely sliced shallots, 2 tablespoons chopped fresh parsley, and freshly ground black pepper.
  11. Serve immediately with the crispy smashed potatoes, green beans, carrots, and lime wedges.

Nutrition Information (Approximate per serving)

Sodium

15 g

Sugar

34g

Fat

3g

Carbs

15g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Sweets & Sides Seafood Cod Recipes European Mediterranean The Americas American Healthy Gluten Free Summer Recipes

Recipe Tags (Choose a tag and find related recipes!)

Weeknight 60 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion For 1 Or 2 Healthy Main Dish Potatoes Seafood Vegetables Oven Microwave Roast Diabetic Low Fat Fish Dietary Low Sodium Low Cholesterol Low Saturated Fat Low Calorie Low Carb Healthy 2 Low In Something Equipment Small Appliance Number Of Servings