Tombo Ahi Fish and Sweet Potato Chips

Posted by nutrition to kitchen on February 1, 2009 · 10 Comments 

This ain’t no regular fish and chips, my dears!  I hope I don’t make too many enemies, but regular fish and chips are not something I’d order in a restaurant – I’m not akin to having a fully-fried meal.  My arteries stutter!  It makes me feel like I’ll resort back to high school and get pimples all over again (by the way, total myth – oily foods do not make you break out, although you may feel like it).

My version is healthier.  Tombo ahi is also known as albacore tuna.  You can also use salmon or any firm-fleshed fish and that would work.  The sweet potatoes act as the “chips,” and are just your basic roasted sweet potato with a zucchini thrown in for some good measure.  You know me.  I always try to throw in a little extra green when I can!

Tombo Ahi Fish and Chips

serves about 4

4 Tombo Ahi (albacore tuna) fillets (about 1 lb)

1  Tbsp fennel seeds

1/2 tsp paprika

1/2 tsp red pepper flakes

1/2 tsp freshly cracked black pepper

1/4 tsp seasoning salt

1/4 tsp sea salt

1 Tbsp olive oil

2 large sweet potatoes (about 1 1/2 lbs), cut into french-fry-like pieces

1 zucchini, cut the same way as the sweet potato

Salt and black pepper, to taste

A few shakes of paprika

1 Tbsp olive oil

Cooking spray

1.  Preheat your oven to 400 F.

2.  Place the fennel seeds in a zip-loc bag, and pound the seeds using a mortar and pestle, mallet, or a heavy pan, until the fennel seeds are slightly broken up (they don’t have to be ground to a fine powder – you still want it coarse).  Combine the fennel seeds, paprika, red pepper flakes, black pepper, seasoning salt, and sea salt in a small bowl.

3.  Place the fish fillets on a large plate, and drizzle about 1 Tbsp olive oil over the fillets, covering all sides.  Coat the tops and bottoms of the fillets with the spice mixture, and let the fillets sit for about 5-10 minutes.

4.  In the meanwhile, combine the sweet potatoes and zucchini, along with black pepper, sea salt, paprika, and olive oil in a baking pan.  Put the baking pan in the oven, and roast, turning the potatoes and zucchini every 7-10 minutes for 20 minutes, until the vegetables are tender and slightly browned.

5.  Heat a medium-sized saute pan over medium-high heat.  Spray with cooking spray.  When the pan is hot, add the fish fillets.  Don’t move the fillets, and cook for about 5-7 minutes.  Flip them over and cook a few more minutes on the other side, until the fish is opaque and cooked though (flakes easily with a fork).

That’s it!  To serve, place a bed of the roasted veggies down on your plate and add the fish fillet on top.  Insta-dinner!

Nutrition Facts (serving 4): 347 calories, 8.3 grams fat, 38 grams carbohydrates, 30 grams protein

Filed under fish/seafood · Tagged with fish, sweet potato