| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Food9 | 4 | Servings | |
INGREDIENTS
| 340 | g | Orange roughy, or cod |
| fillets | ||
| skinned 12oz | ||
| 2 | T | Sunflower oil |
| Salt and freshly ground | ||
| white pepper | ||
| 2 | T | White wine |
| 1 | Bay leaf | |
| 1 | Onion, chopped | |
| 225 | g | Cooked potato, 8oz |
| 1 | T | Chopped coriander |
| 1 | T | Chopped parsley |
| Lime wedges | ||
| 1/2 | Cucumber, deseeded and diced | |
| 1/2 | Green chilli, finely diced | |
| 1 | Shallot, finely chopped | |
| Grated zest and juice of 1 | ||
| lime | ||
| 1 | t | Caster sugar |
| Salt and freshly ground | ||
| black pepper | ||
| 1 1/2 | t, 0 Other Carbohydrates |
INSTRUCTIONS
Set the oven to 200øC/400øF/gas mark 6. To make the salsa verde: Mix together all the ingredients and season to taste with salt and pepper. Chill for 2 hours before serving. Trim the fish fillets and remove any bones. Lightly oil a large sheet of tin foil and place the fish on it. Season with salt and pepper, sprinkle with the white wine and add the bay leaf. Make a loose but tightly sealed parcel with the foil. Place on a baking sheet and bake in the oven for 12-15 minutes, or until cooked. Meanwhile heat 1 tbsp oil in a saucepan, add the onion and cook until soft byt not coloured. Grate the potato coarsley and put into a bowl. Remove the fish from the foil, break into large flakes and add to the potato. Spoon the softened onions into the bowl, then stir in the coriander and parsely. Mix well and season to taste, with salt and pepper. Shape the mixture into 4 patties and chill for 15 minutes. Heat the grill to a medium setting. Put the fish rostis on an oiled baking sheet, brush with the remaining oil and grill for 8 minutes, until golden and heated through. Serve immediately with a spoonful of salsa verde and a wedge of lime. Converted by MC_Buster. Per serving: 141 Calories (kcal); 8g Total Fat; (49% calories from fat); 13g Protein; 4g Carbohydrate; 17mg Cholesterol; 56mg Sodium Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 210
Calories From Fat: 64
Total Fat: 7.3g
Cholesterol: 0mg
Sodium: 164mg
Potassium: 684.6mg
Carbohydrates: 34.7g
Fiber: 6.6g
Sugar: 10.3g
Protein: 4.4g