We got these at Costco and they are by far the best things created ever! Ok maybe not that great, but they are pretty darn awesome! The fish come in their own packaging per loin and are so easy to manage AND they aren't fishy! What's even better about these is that you don't have to thaw them in order to cook them. You can pull them straight out of the packaging and put them in a skillet and cook them! AMAZING!
So a little thing about fish in your diet. Fish is rich in the GOOD fatty omega 3 oils. They help keep blood sugars under control as well as breaking down the bad fat in your blood! Fish= VERY healthy and good for you!
Now on to dinner! I got the original receipe from www.cornerstones4care.com. This has been my saving grace for the last 3 weeks. Without I wouldn't have done so well I think. Anyway I tweaked the recipe a bit the original. So I'm going to post my version.
And there it is! Oh so tasty dinner! Nommer Nommer noms!
And a close up for good measure!
Ingredients:
Potatoes:
1 tsp olive oil
5 cups red potatoes cut into thick wedges
2 tsp garlic powder
1/2 tsp of salt
Fish
1/4 cup seasoned bread crumbs
1/2 cup rice krispies, ran through the food processor- or any means to get it crushed
2 tbsp Parmesan Cheese
1 1/2 tsp dill
1/2 tsp paprika
4 Tilapia loins
2 eggs
Sauce:
1/4 cup lemon jiuce
1 tbsp grated lemon peel
2 chopped green onions
1/4 cup nonfat plain greek yogurt
1/4 cup low-fat sour cream
Preheat the oven to 425. Spray a cookie sheet with non-stick spray. In a large bowl, mix potatoes and olive oil. Mix potatoes until they are covered. Sprinkle the garlic powder and salt over the top. Mix the potatoes until the seasoning covers all of the potatoes. Spread on the prepared cookie sheet. Bake for 25-30 minutes.
If you haven't already, crush the rice krispies. I like using my food processor to get it done quickly. Mix the cereal, bread crumbs, Parmesan cheese, dill and paprika. I like placing this on a paper plate (larger surface area, but also easier to clean up!) . In a small measuring glass or bowl, whisk the eggs. I like to transfer this over to a paper plate for the exact same reasons I like placing the breading on a paper plate. Cut the loins in half... if you feel like it. I always feel like I'm getting more when I have two pieces on my plate.... At this point, make sure you have another cookie sheet or cooking pan for the fish. Tonight I lined the bottom of my pan with parchment paper. It seemed to help keep the fish dry, unsticky and not coated in oil from the spray. Now that you have the pan ready, dip the fish in the egg wash first and then the breading. Place on the pan. Put the pan in the oven for the last 10 minutes the potatoes are cooking. (I've never had any kind of luck getting my timing right on this step. I just usually set another timer for 10 minutes)
Now while the potatoes and fish are finishing cooking, we're going to make the sauce. Grate some lemon peel, and chop two green onions. Mix the peel, green onions, lemon juice, yogurt, and sour cream. Viola! You have tasty fish sauce!
Serve the sauce over the fish. And there you have it! A tasty and healthy dinner! Add a salad or steamed broccoli and you have a well balanced and healthy meal! Here's the nutritional facts per serving (minus the vegetables):
Calories: 400
Carbs: 46 g
Fat: 5 g
Protein: 40 g
Fiber: 4 g
I'm not sure about the sodium only because the original recipe asks to use egg whites only and not the whole egg as well as a salt-free herb seasoning on the potatoes. but since I got this recipe from a site that caters to Type 2 diabetics, it doesn't apply to me completely. Most of the time Type 2 diabetics also have issues with high cholesterol, but I don't have the problem. In fact, that and normal blood pressure are what I have going for me right now.
Anyway enjoy the fish!
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