Baked Fish and Fries with Kale Slaw
Baked Fish and Fries with Kale Slaw
PREP TIME: 10 minutes
COOK TIME: 20 minutes
SERVES: 1
Baked Fish and Fries with Kale Slaw
PREP TIME: 10 minutes
COOK TIME: 20 minutes
SERVES: 1
Ingredients
This updated classic will serve up a delicious and easy to make meal for one using a sheet pan to bake the breaded fish and potatoes while you prepare the kale slaw. A satisfying dinner or lunch for one is ready in 30 minutes.
- 1 small potato, (4 oz/125 g) scrubbed and cut lengthwise, 1/2 inch (2.5 cm) thick
- 2 tbsp (30 mL) canola oil, divided
- 1/4 tsp (1 mL) each salt and pepper, divided
- Pinch each Italian seasoning and garlic powder
- 1 piece haddock or cod (about 4oz/125 g)
- 1 tbsp (15 mL) all-purpose flour
- 2 tbsp (30 mL) plain Greek yogurt
- 1/4 cup (60 mL) panko breadcrumbs (seasoned if available)
- 1 tbsp (15 mL) grated Parmesan cheese
Kale Coleslaw:
- 1 cup (250 mL) lightly packed shredded kale or coleslaw mix
- 1 tbsp (15 mL) seasoned rice vinegar
- 1/2 cup (125 mL) shredded carrot or julienned red bell pepper
- 1 tsp (5 mL) canola oil
- 1/4 tsp (1 mL) celery seed
- Pinch each salt and granulated sugar
Preparation
Toss potatoes with 2 tsp (10 mL) of the oil, pinch each of salt and pepper, Italian seasoning and garlic powder. Spread onto half a parchment paper lined baking sheet. Roast in 450°F (225°C) oven for 10 minutes.
Meanwhile, sprinkle haddock with remaining salt and pepper. Place flour in shallow bowl.
In another shallow bowl, combine breadcrumbs and cheese.
Dredge fish in flour then spread all over with yogurt. Coat well with breadcrumb mixture and add to baking sheet. Drizzle with remaining oil.
Roast for about 10 minutes or until golden and fish flakes when tested and potatoes are golden and tender.
Kale Coleslaw: Meanwhile, in a bowl, rub kale with vinegar to soften leaves. Add carrot, oil, celery seed, salt and sugar. Toss to mix. Serve with fish and fries.
Ingredients
This updated classic will serve up a delicious and easy to make meal for one using a sheet pan to bake the breaded fish and potatoes while you prepare the kale slaw. A satisfying dinner or lunch for one is ready in 30 minutes.
- 1 small potato, (4 oz/125 g) scrubbed and cut lengthwise, 1/2 inch (2.5 cm) thick
- 2 tbsp (30 mL) canola oil, divided
- 1/4 tsp (1 mL) each salt and pepper, divided
- Pinch each Italian seasoning and garlic powder
- 1 piece haddock or cod (about 4oz/125 g)
- 1 tbsp (15 mL) all-purpose flour
- 2 tbsp (30 mL) plain Greek yogurt
- 1/4 cup (60 mL) panko breadcrumbs (seasoned if available)
- 1 tbsp (15 mL) grated Parmesan cheese
Kale Coleslaw:
- 1 cup (250 mL) lightly packed shredded kale or coleslaw mix
- 1 tbsp (15 mL) seasoned rice vinegar
- 1/2 cup (125 mL) shredded carrot or julienned red bell pepper
- 1 tsp (5 mL) canola oil
- 1/4 tsp (1 mL) celery seed
- Pinch each salt and granulated sugar
Preparation
Toss potatoes with 2 tsp (10 mL) of the oil, pinch each of salt and pepper, Italian seasoning and garlic powder. Spread onto half a parchment paper lined baking sheet. Roast in 450°F (225°C) oven for 10 minutes.
Meanwhile, sprinkle haddock with remaining salt and pepper. Place flour in shallow bowl.
In another shallow bowl, combine breadcrumbs and cheese.
Dredge fish in flour then spread all over with yogurt. Coat well with breadcrumb mixture and add to baking sheet. Drizzle with remaining oil.
Roast for about 10 minutes or until golden and fish flakes when tested and potatoes are golden and tender.
Kale Coleslaw: Meanwhile, in a bowl, rub kale with vinegar to soften leaves. Add carrot, oil, celery seed, salt and sugar. Toss to mix. Serve with fish and fries.
RECIPE TIP
For a creamy coleslaw add 2 tbsp (30 mL) plain Greek yogurt or mayonnaise.
DID YOU KNOW?
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.
Emily Richards
Nutritional Information
-
Calories760
-
Fat38g
-
Saturated4g
-
Cholesterol70mg
-
Sodium830mg
-
Fibre9g
-
Potassium1600mg
-
Carbohydrate72g
-
Sugars9g
-
Iron31%DV
-
Vitamin A≥67%DV
-
Vitamin C≥138%DV
-
Vitamin D≥0.6 µg
-
Vitamin K≥33 µg
-
Calcium400mg
-
Protein35g
-
Magnesium≥150mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
RECIPE TIP
For a creamy coleslaw add 2 tbsp (30 mL) plain Greek yogurt or mayonnaise.
DID YOU KNOW?
Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.
Nutritional Information (Per Serving)
-
Calories760
-
Saturated4g
-
Fat38g
-
Cholesterol70mg
-
Sodium830mg
-
Fibre9g
-
Potassium1600mg
-
Carbohydrate72g
-
Sugars9g
-
Iron31%DV
-
Vitamin C≥138%DV
-
Calcium400mg
-
Protein35g
-
Vitamin A≥67%DV
-
Vitamin D≥0.6 µg
