Dinner recipe ideas

 

Sweet Potato Mash and Baked White Fish: A Healthy and Delicious Meal

If you're looking for a light, nutritious, and flavorful dish, the combination of creamy sweet potato mash and baked white fish is a perfect choice. This meal is ideal for those following a healthy diet, as it contains plenty of protein, healthy fats, and complex carbohydrates.

Why Should You Make This Dish?

• Sweet potatoes are rich in fiber, vitamins A and C, and have a lower glycemic index compared to regular potatoes.
• White fish is an excellent source of protein and omega-3 fatty acids, which support heart and brain health.
• Easy to prepare: With minimal ingredients and quick preparation time, this meal is perfect for a busy weekday dinner.

Ingredients (2 servings)

For the Fish:

• 10 oz (300 g) white fish fillet (cod, haddock, or tilapia)
• 1 tbsp olive oil
• 1 garlic clove, minced
• 1 tbsp lemon juice
• ½ tsp dried herbs (rosemary, oregano, or thyme)
• Salt and black pepper to taste

For the Sweet Potato Mash:

• 14 oz (400 g) sweet potatoes
• 1 tbsp (10 g) butter
• ¼ cup (50 ml) milk or light cream (10%)
• Salt to taste

Step-by-Step Recipe

1. Baking the Fish

1. Preheat the oven to 350°F (180°C).
2. Rinse the fish fillets under cold water and pat dry with a paper towel.
3. Season with salt, pepper, dried herbs, and minced garlic.
4. Drizzle with lemon juice and brush with olive oil.
5. Place the fish on a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes, until the fish is tender and flaky.

2. Preparing the Sweet Potato Mash

1. Peel the sweet potatoes and cut them into large chunks.
2. Place in a pot of salted water and boil for 15 minutes, until soft.
3. Drain the water and add butter and milk.
4. Mash with a potato masher or blend until smooth and creamy.

3. Serving

1. Spoon the sweet potato mash onto a plate and place the baked fish on top or alongside it.
2. Garnish with fresh herbs like parsley or cilantro, if desired.
3. Add a drizzle of lemon juice or olive oil for extra flavor.

Cooking Time

⏳ 30-35 minutes

Nutritional Information (Per Serving ~12 oz / 350 g)

• Calories: ~340 kcal
• Protein: ~33 g
• Fat: ~12 g
• Carbohydrates: ~30 g

Tips and Variations

• Want a richer mash? Add a pinch of nutmeg or smoked paprika.
• Prefer crispier fish? Lightly coat the fillets in cornmeal before baking.
• Add more veggies! Try roasting broccoli, carrots, or cauliflower alongside the fish.

This dish is an excellent option for lunch or dinner, providing a well-balanced meal with great taste. Enjoy and share your experience!