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Fish and Baked Potato Kebabs

Fish and Baked Potato Kebabs
Yields4 Servings
DifficultyIntermediateCook Time55 mins
 3 Tilapiafresh or frozen, trimmed, rinsed and dried
 4 Potatoessmall -medium, cleaned, scrubbed and dry
 1 tbsp Garlic Paste
 ½ tbsp Oil
 ½ tsp Black PepperGround
 ¼ cup Onionfinely chopped
 ¼ cup Green Bell Pepperdiced small
 ¼ cup Tomatoesfinely chopped
 1 tsp Cumin Powder
 1 tsp Coriander Powder
 2 Egg whites
 Cooking Oil Spray
1

Pre-heat oven to 350 degrees Fahrenheit. Bake potatoes for 30-45 minutes or until cooked. Remove from oven and let cool. Peel the skin and mash potatoes.

2

In a shallow, glass bowl, add oil, garlic, and black pepper. Mix well.

3

Add fish and coat well. Marinate for a few minutes.

4

In a non-stick fryer pan, on medium-high heat, evenly spray cooking spray 2 seconds. Add the fish to the pan and cook 5-7 minutes. Spray cooking spray for another 2 seconds and turn fish gently. Cook for another 4-5 minutes or until golden brown. Remove the fryer pan and let fish cool.

5

In a mixing bowl, add mashed potatoes, fish, onion, bell pepper, tomatoes, cumin powder and coriander powder (add a pinch of salt if desired).

6

With washed and dry hands, mix the fish and potatoes mixture into a firm dough.

7

Divide the dough into 12 equal parts and make kebabs.

8

Place a non-stick medium sized skillet on medium high heat and evenly spray cooking spray for 2 seconds.

9

In another bowl, separate egg yolks from egg white and beat egg whites. Dip the kebabs into the egg white and pan fry 4 kebabs at a time for 3-4 minutes on both sides.

10

Repeat frying of kebabs for remaining kebabs, making sure to evenly spray cooking spray before frying the next batch and when turning the kebabs.

11

Serve immediately.

Chef's Tip:

If you add the pinch of salt in step #5, the sodium content would increase to approximately 160 - 240mg per serving.




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Nutrition Facts

Serving Size 3

Servings 4


Amount Per Serving
Calories 200Calories from Fat 40
% Daily Value *
Total Fat 4.5g7%
Saturated Fat 0.5g3%
Trans Fat 0g
Cholesterol 40mg14%
Sodium 90mg4%
Total Carbohydrate 21g8%
Dietary Fiber 4g16%
Sugars 2g
Protein 20g40%

Vitamin A 2%
Vitamin C 30%
Calcium 4%
Iron 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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