Growing up in Wisconsin it is impossible to not be obsessed with the Friday Night Fish Fry tradition! Deep fried, beer battered Cod with tartar sauce, a side of fries and coleslaw and of course a micro-brew. Yum.
But the classic fish fry is definitely the antithesis of healthy! I was craving one after talking to my dad the other night. He was telling my about this great place my mom and him went to last week and it made me nostalgic. I decided to attempt to recreate the same type of meal at home, fish and potatoes, just a bit on the lighter-side.
I decided to go with Tilapia for the fish. Not only because it is a very healthy protein source, low in fat and sodium, but also because it is super easy to make!
All you do is spray a baking dish with some cooking spray, add in the fish, squeeze on some fresh lemon juice, add a few pats of butter substitute (I use Brummel and Brown) and sprinkle with some garlic and salt (or just use garlic salt).
Simply set the oven to about 375°, place the baking dish in the oven and bake for 30 minutes.
As a side dish, instead of french fries, I whipped up some healthy mashed potatoes. Instead of using gobs of butter, which tastes great but way ups the calorie and fat count, I found a recipe that uses low-fat buttermilk to get that creamy texture.
While the fish is cooking, boil a large pot of water. Quarter about 2 1/2 lbs of red potatoes and add to the pot of boiling water, making sure the potatoes are covered with about 1 inch of water. Bring the pot back to a boil and then reduce the heat to a simmer. Let boil for about 30 minutes.
One the potatoes are fork tender, drain and return to the pot. Mash potatoes to desired consistency. Add in buttermilk, chives, garlic, parmesan and salt to taste. Just mix everything together and if you decide you want them a bit creamier, add a little more buttermilk.
Put everything on the plate, with a few slices of lemon for the fish if you like, and you have a healthier version of the traditional fish fry!
But obviously, who am I kidding, this is not the same as a traditional Wisco fish fry extravaganza, nothing can take the place of that, but this might hold of your craving for a bit!
Baked Tilapia with Lemon (own recipe)
1 lb Tilapia filets
4 tbsps lemon juice, fresh
1 tbsp butters substitute (I use Brummel and Brown)
3 garlic cloves, minced
Salt to Taste
Pre-heat oven to 375°
Spray a baking dish with cooking spray
Rinse tilapia fillets with cold water and pat dry
Place in the baking dish
Squeeze on lemon juice
Add pats of butter, garlic and salt
Bake for 30 minutes, until fork tender
Yields 4 servings
10 medium red potatoes (about 2 1/2 lbs), quartered
1/2 cup low-fat buttermilk
2 garlic cloves, minced
1/4 cup chives, chopped
3 tbsps parmesan, shredded
Salt to taste
Boil a large pot of water
Add quartered potatoes, making sure they are covered with 1 inch of water
Bring water back to a boil, reduce heat and simmer for about 30 minutes until potatoes are fork tender
Drain potatoes and return to the pot
Add in buttermilk, garlic, chives and parmesan and stir
Add additional buttermilk if you want the potatoes a bit creamier
Yields 8 servings (about 2/3 cup per serving)