Friday, 9 May 2014

Zesty Panko Crusted Sole
with
Roasted Garlic Sweet Potatoes




 This dish is a continuation of my 
New Years Resolution!
Yes here we are in May and I am still eating
healthy! Most of the time
It is part of my life style but we always go off the beaten track.
Parties, celebrations, BBQ's, Pizza, Pasta
all of the above gets you off track.
So..
I decided to make something super simple, tasty and very
nutritious!
My dip doubles as a marinade for the fish and it's made with culinary coconut milk
 
So Delicious Dairy Free Spring Fling Recipe Contest - $1000 Grand Prize! 
 Tangy, pink, thick and smooth
no one will guess it doesn't have sour cream or mayo~
This fish is baked, completely removing the trans fats brought on by frying and it's a feel good 
lunch or dinner.
Who doesn't love the trendy, turned main ingredient in many households; roasted sweet potatoes. Succulent and meaty they are a big nutritious bite! No need to feel deprived here.



You'll need:

Dip:
10 sun-dried tomatoes, not in oil
1 tsp green peppercorns in brine, drained
1 tbsp drained capers
1 roasted red pepper*
1 carton So Delicious, culinary coconut milk
Dip Prep:
Place all of the dip ingredients into a blender 
or food processor, puree.
Sole Prep:
6 fillets of sole
1 1/2 cup panko crumbs
1/2 tsp each dried tarragon & paprika
1/4 tsp turmeric
Vegetable oil for greasing pan
Prep:
In a pie plate, mix the dry ingredients together.
 
Dollop 3 or 4 tbsp of the dip all over the fillets. 
 
Spread to coat top and bottom.
Dip each piece into panko crumbs and place on a lightly greased parchment lined baking sheet.
Bake at 375F for 15-20 min. 
Do not turn over as the fish is delicate. 

Roasted Sweet Potatoes
3 large sweet potatoes, peeled
3 tbsp EVOO
1 tsp each salt, black pepper & garlic powder

    Cut potatoes in half, lengthwise
Then cut each half into 1/3's or more lengthwise if the potato is large.
Place on parchment covered baking sheet.
Drizzle with oil and sprinkle herbs & spices.
Toss to coat with your hands.
Bake at 375 for 30-40 min until fork tender.
I like to turn mine halfway through baking so they roast and get a nice colour. 
Serves 6

*Roasted Red Pepper
Place 1 whole red pepper on a BBQ grill or under a broiler on high.
Blacken the skin on all sides.
Remove and rest.
Using a knife, scrape the skin away and discard.
Remove core and seeds



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