Crisp Roasted Fish Strips, Squash and Potatoes

May 11, 2023May 11, 20230 2
Crisp Roasted Fish Strips, Squash and Potatoes recipe for a healthy dinner
in Seafood

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 small acorn squash
2 medium baking potatoes , unpeeled
2 tablespoons vegetable oil
1 teaspoon dried Italian herb seasoning
1/2 teaspoon salt
1/2 teaspoon pepper , freshly ground
the fish
1 cup corn flakes , crushed
2 tablespoons parmesan cheese , grated ( or cheese of your choice )
1/2 teaspoon salt
1/2 teaspoon pepper , freshly ground
1 lb fish fillet ( cod or basa work well )
2 tablespoons vegetable oil
2 tomatoes , cut in wedges

Nutrision Information

Servings Per Recipe
4
Calories
407
Sugar
7g
Fat
16g
Crisp roasted fish strips with squash and potatoes is a healthy and delicious dinner recipe that the whole family will enjoy. This recipe is a healthier take on fish and chips, with a corn flake coating that provides a satisfying crunch without the need for deep-frying. The roasted squash and potatoes are a nutritious and flavorful side dish that complements the fish perfectly, while the tomato wedges add a fresh burst of flavor. This recipe is perfect for a cozy night in or a dinner party, and is sure to be a hit with seafood lovers and health-conscious eaters alike.

Instructions

1.Preheat the oven to 400 degrees Fahrenheit.
2.Cut the acorn squash into wedges and remove the seeds. Cut the potatoes into wedges.
3.In a large bowl, toss the squash and potatoes with the vegetable oil, Italian seasoning, salt, and pepper.
4.Spread the vegetables onto a baking sheet and roast in the preheated oven for 20-25 minutes, turning once, until they are tender and lightly browned.
5.While the vegetables are roasting, prepare the fish. In a large, shallow dish, combine the crushed corn flakes, grated Parmesan cheese, salt, and pepper.
6.Cut the fish fillet(s) into strips.
7.Dip each fish strip into the corn flake mixture, pressing the mixture onto the fish to coat it well.
8.Heat the vegetable oil in a large skillet over medium-high heat. Add the fish strips and cook until golden brown and crispy, about 3-4 minutes per side.
9.Serve the fish strips with the roasted squash and potatoes and the tomato wedges on the side.

PROS

This recipe is a healthy alternative to traditional fish and chips.
The corn flake coating gives the fish a crisp texture without the need for deep-frying.

The squash and potatoes are a nutritious source of vitamins and fiber, and the tomatoes add a pop of fresh flavor to the dish.

CONS

This recipe requires several steps and can take up to 45 minutes to prepare and cook.

Some may find the corn flake coating to be less flavorful than a traditional batter or breading.

HEALTH & BENEFITS

Fish is a great source of lean protein and omega-3 fatty acids, which can help to reduce inflammation and improve heart health.
Squash is a good source of vitamins A and C, as well as fiber, which can aid in digestion and support a healthy immune system.
Potatoes are a good source of potassium, vitamin C, and fiber, which can help to regulate blood pressure and promote digestive health.

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