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Grilled Fish and Chips One Star

Grilled Fish and Chips

Get Ready

Servings: Makes 4

Prep Time: 20 minutes

Cook Time: 20 minutes

Ingredients: Add ingredients to List

1 1/2 cups sweet potatoes, scrubbed
1 tablespoon olive oil or canola oil
1/4 teaspoon kosher salt, or to taste
2 teaspoons Fresh rosemary, chopped (or 2 tsp. dried)
4 (6oz) tilapia fillets
1/2 teaspoon Black pepper, freshly ground
1 1/2 cups whole-wheat bread crumbs
1 tablespoon Finely chopped parsley
1 teaspoon lemon zest
1/4 teaspoon cayenne pepper
3 egg whites
1/4 cup dark beer, such as stout or porter
4 Lemon wedges, for garnish

directions:

1. Preheat grill to medium-high. Slice each potato in half lengthwise, then slice each half into wedges about 1/2-inch thick. Place in a medium bowl and combine with oil, salt, and rosemary. Set aside.
2. Rinse tilapia under cold water and pat dry with a paper towel. Season with pepper. Combine bread crumbs, parsley, lemon zest, and cayenne in large bowl. Whisk egg whites and beer in a separate medium bowl. Add fish to the egg mixture and turn to coat, then turn fish in bread crumb mixture to coat both sides. Set aside.
3. Place sweet potato wedges on a grill rack or basket and grill for approximately 5 minutes per side or until marked. Transfer to the top rack of the grill to keep them heated while the fish cooks.
4. Place tilapia either directly on the grill or on a sheet of heavy-duty foil on the grill and cook for 4 to 5 minutes per side, or until opaque throughout. Serve immediately with chips and a wedge of lemon.
Source: fresh magazine May, June 2010

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Quantity Ingredients coupon
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1 1/2 cups sweet potatoes, scrubbed  
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1 tablespoon olive oil or canola oil  
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1/4 teaspoon kosher salt, or to taste  
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2 teaspoons Fresh rosemary, chopped (or 2 tsp. dried)  
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4 (6oz) tilapia fillets  
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1/2 teaspoon Black pepper, freshly ground  
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1 1/2 cups whole-wheat bread crumbs  
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1 tablespoon Finely chopped parsley  
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1 teaspoon lemon zest  
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1/4 teaspoon cayenne pepper  
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3 egg whites  
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1/4 cup dark beer, such as stout or porter  
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4 Lemon wedges, for garnish  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Makes 4
Base Nutrients
Calories 545 kcal (27%)
Calories from Fat 225 kcal (0%)
Total Fat 25 g (38%)
Saturated Fat 11 g (55%)
Cholesterol 102 mg (34%)
Sodium 592 mg (24%)
Total Carbohydrates 69 g (23%)
Dietary Fiber 16 g (64%)
Protein 53 g (88%)
Vitamins
Vitamin A 380 IU (7%)
Vitamin C 113 mg (188%)
Minerals
Calcium 213 mg (4%)
Iron 14 mg (23%)
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