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Prep Time:30 minsAdditional Time:15 minsTotal Time:45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:15 minsTotal Time:45 minsServings:4Yield:4 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients4teaspoonsextra-virgin olive oil1teaspoonsmoked paprika½teaspoonsalt, divided¼teaspoongarlic powder1 ½poundssweet potatoes, cut into wedges1cuppanko breadcrumbs¾cupwhite whole-wheat flour¾teaspoonground pepper, divided2large eggs1tablespoonfinely chopped fresh parsley1teaspoonlemon zest1poundPacific cod, cut into 1-inch piecesTartar sauce for serving
Cook Mode(Keep screen awake)
Ingredients
4teaspoonsextra-virgin olive oil
1teaspoonsmoked paprika
½teaspoonsalt, divided
¼teaspoongarlic powder
1 ½poundssweet potatoes, cut into wedges
1cuppanko breadcrumbs
¾cupwhite whole-wheat flour
¾teaspoonground pepper, divided
2large eggs
1tablespoonfinely chopped fresh parsley
1teaspoonlemon zest
1poundPacific cod, cut into 1-inch pieces
Tartar sauce for serving
DirectionsPosition racks in upper and lower thirds of oven; preheat to 425 degrees F. Line 2 large rimmed baking sheets with parchment paper or foil.Combine oil, paprika, 1/4 teaspoon salt and garlic powder in a large bowl. Add sweet potatoes and toss to coat. Spread the sweet potatoes on one of the prepared pans. Bake on the upper rack, flipping once, until lightly browned and tender, 25 to 35 minutes.Meanwhile, toast panko, stirring frequently, in a medium skillet over medium-high heat until light golden brown, about 6 minutes. Mix flour and 1/2 teaspoon pepper in a shallow dish. Lightly beat eggs, parsley and lemon zest in a separate dish. Transfer the panko to a third shallow dish and stir in the remaining 1/4 teaspoon pepper.Pat fish dry and sprinkle with the remaining 1/4 teaspoon salt. Working with 2 pieces at a time, dip the fish in the flour mixture and shake off the excess. Dip in the egg mixture, letting the excess drip off, then coat with the panko and place on the prepared pan, spacing evenly. Bake the fish on the lower rack, flipping once, until it flakes easily, about 12 minutes.Serve the fish with the sweet potatoes and tartar sauce, if desired.Originally appeared: EatingWell Magazine, October 2020
Directions
Position racks in upper and lower thirds of oven; preheat to 425 degrees F. Line 2 large rimmed baking sheets with parchment paper or foil.Combine oil, paprika, 1/4 teaspoon salt and garlic powder in a large bowl. Add sweet potatoes and toss to coat. Spread the sweet potatoes on one of the prepared pans. Bake on the upper rack, flipping once, until lightly browned and tender, 25 to 35 minutes.Meanwhile, toast panko, stirring frequently, in a medium skillet over medium-high heat until light golden brown, about 6 minutes. Mix flour and 1/2 teaspoon pepper in a shallow dish. Lightly beat eggs, parsley and lemon zest in a separate dish. Transfer the panko to a third shallow dish and stir in the remaining 1/4 teaspoon pepper.Pat fish dry and sprinkle with the remaining 1/4 teaspoon salt. Working with 2 pieces at a time, dip the fish in the flour mixture and shake off the excess. Dip in the egg mixture, letting the excess drip off, then coat with the panko and place on the prepared pan, spacing evenly. Bake the fish on the lower rack, flipping once, until it flakes easily, about 12 minutes.Serve the fish with the sweet potatoes and tartar sauce, if desired.
Position racks in upper and lower thirds of oven; preheat to 425 degrees F. Line 2 large rimmed baking sheets with parchment paper or foil.
Combine oil, paprika, 1/4 teaspoon salt and garlic powder in a large bowl. Add sweet potatoes and toss to coat. Spread the sweet potatoes on one of the prepared pans. Bake on the upper rack, flipping once, until lightly browned and tender, 25 to 35 minutes.
Meanwhile, toast panko, stirring frequently, in a medium skillet over medium-high heat until light golden brown, about 6 minutes. Mix flour and 1/2 teaspoon pepper in a shallow dish. Lightly beat eggs, parsley and lemon zest in a separate dish. Transfer the panko to a third shallow dish and stir in the remaining 1/4 teaspoon pepper.
Pat fish dry and sprinkle with the remaining 1/4 teaspoon salt. Working with 2 pieces at a time, dip the fish in the flour mixture and shake off the excess. Dip in the egg mixture, letting the excess drip off, then coat with the panko and place on the prepared pan, spacing evenly. Bake the fish on the lower rack, flipping once, until it flakes easily, about 12 minutes.
Serve the fish with the sweet potatoes and tartar sauce, if desired.
Originally appeared: EatingWell Magazine, October 2020
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Nutrition Facts(per serving)352Calories8gFat47gCarbs23gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
