Fish and (Beet) Chips
Here’s a recipe that ups the flavour and health ante of fried fish and chips. The oven-baked beets make for a colourful twist on french fries, which are even better when dipped in the tangy and fiery yogurt-horseradish sauce.
4 to 5 large beets, ends trimmed and scrubbed
2 tsp (10 mL) grapeseed oil or other oil of choice
3/4 tsp (4 mL) salt, divided
1/2 cup (125 mL) pecan halves
1/2 cup (125 mL) wheat germ (choose ground flaxseed for a wheat-free option)
1 tsp (5 mL) garlic powder
1 tsp (5 mL) smoked paprika
1/2 cup (125 mL) low-fat buttermilk
4 catfish or tilapia fillets, about 6 oz (170 g) each
1 Tbsp (15 mL) unsalted butter
2/3 cup (160 mL) plain Greek yogurt
1 1/2 Tbsp (22 mL) prepared horseradish
1 tsp (5 mL) lemon zest
1 lemon, sliced into wedges
Preheat oven to 375 F (190 C).
To make beet fries, slice each beet into 4 equal pieces and then cut each into 4 long rectangular pieces. Toss with oil and 1/4 tsp (1 mL) salt. Spread beet fries out on baking sheet and bake for 25 minutes, stirring once halfway through, or until tender.
Meanwhile, blitz pecans in food processor or finely chop with knife into very small pieces. Combine 1/4 tsp (1 mL) salt, pecans, wheat germ, garlic powder, and smoked paprika in shallow bowl or on plate. Place buttermilk in separate shallow bowl. First, dredge fish fillets in buttermilk so both sides are covered. Next, dredge fish in pecan mixture to coat both sides well.
Heat large skillet over medium heat and add butter. When butter has melted, add fish and cook until bottoms have developed a golden-brown crust, about 3 minutes. Flip, and cook 3 minutes more or until fish flakes easily. If using a smaller skillet, cook fish in batches.
For sauce, in small bowl, stir together yogurt, horseradish, lemon zest, and remaining 1/4 teaspoon (1 mL) salt.
Serve fish with lemon wedges. Serve beet chips with yogurt-horseradish sauce.
Serves 4.
Each serving contains: 362 calories; 33 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 20 g total carbohydrates (9 g sugars, 6 g fibre); 459 mg sodium
source: "The Beet Goes On", alive #375, January 2014
Fish and (Beet) Chips
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
