Baked fish with watercress salsa and crushed potatoes recipe

Baked fish with watercress salsa and crushed potatoes recipe

The Nutritional Benefits of Baked Fish with Watercress Salsa and Crushed Potatoes Recipe

Baked fish with watercress salsa and crushed potatoes is not only a delicious dish but also a healthy one. This recipe is packed with essential nutrients that are beneficial for your overall well-being. Here are some of the nutritional benefits of this mouthwatering dish:

  1. Omega-3 Fatty Acids: The baked fish in this recipe is a great source of omega-3 fatty acids, which are known for their heart-healthy properties. Omega-3s can help reduce inflammation, lower blood pressure, and support brain health.
  2. Protein: Fish is a high-quality source of protein, which is essential for building and repairing tissues in the body. Protein also helps to keep you feeling full and satisfied, making it a great option for those looking to manage their weight.
  3. Vitamins and Minerals: This recipe is loaded with various vitamins and minerals. The watercress salsa provides an excellent source of vitamin C, vitamin K, and calcium. The crushed potatoes are rich in potassium, vitamin B6, and dietary fiber.

The Ingredients

To prepare this delectable dish, you will need the following ingredients:

  1. 4 fillets of white fish (such as cod or halibut)
  2. 2 cups of watercress leaves
  3. 1 cup of cherry tomatoes, halved
  4. 1 small red onion, finely diced
  5. 2 tablespoons of fresh lemon juice
  6. 2 tablespoons of extra virgin olive oil
  7. 1 pound of potatoes, peeled and quartered
  8. 2 garlic cloves, minced
  9. 1 tablespoon of butter
  10. Salt and pepper to taste

The Processing Steps

Step 1: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2: Season the fish fillets with salt and pepper. Place them on the prepared baking sheet and bake for about 15-20 minutes, or until the fish is cooked through and flaky.
Step 3: In a bowl, combine the watercress leaves, cherry tomatoes, red onion, lemon juice, and olive oil. Toss well to combine and set aside.
Step 4: Boil the potatoes in a pot of salted water until tender. Drain and return them to the pot.
Step 5: Add the minced garlic, butter, salt, and pepper to the potatoes. Mash them until smooth and creamy.
Step 6: Serve the baked fish on a bed of crushed potatoes and top it with the watercress salsa. Enjoy!

Tips and Recommendations

- When buying fish, always opt for fresh and sustainably sourced varieties.
- To enhance the flavor of the salsa, you can add a pinch of red pepper flakes or a drizzle of balsamic glaze.
- Feel free to customize this recipe by adding your favorite herbs or spices to the crushed potatoes.
- Serve this dish with a side of steamed vegetables or a fresh green salad for a complete and nutritious meal.
- Remember to adjust the cooking time based on the thickness of your fish fillets.

Shopping List:

- 4 fillets of white fish (such as cod or halibut)
- 2 cups of watercress leaves
- 1 cup of cherry tomatoes
- 1 small red onion
- Fresh lemon juice
- Extra virgin olive oil
- 1 pound of potatoes
- 2 garlic cloves
- Butter
- Salt and pepper

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