Fish Anyone?

Fish is a popular protein in today's world. It is low in calories and saturated fat and is called brain food because of its amino acid content and omega three fatty acids. Be sure to choose wild caught rather than farm-raised fish, as the farm raised contains higher levels of contaminants. Try this delicious recipe that combines a variety of flavors including sweet potato, capers, parsley and tomato. An interesting combination! Fish with Tomato Ragout on Shredded Sweet Potatoes Serves 4 2 tablespoons flour ¼ teaspoon red pepper flakes 2 tablespoons unsalted butter, divided 4 fillets (about 1 pound) cod fillets or any white fish 6 cups water 3 sweet potatoes, peeled, shredded in food processor 1 dash ground black pepper 2 cloves garlic, minced ½ cup red onion, diced 2 cups plum tomatoes, diced ¼ cup fresh parsley, finely chopped 2 tablespoons capers, rinsed, drained Directions: 1. Combine flour and red pepper flakes in a shallow dish and coat fillets with mixture. 2. Melt 1 tablespoon butter in a large, non-stick skillet over medium-high heat. 3. Place fillets in skillet; cook 4 to 6 minutes, carefully turning once, until fish flakes easily with fork. Remove from skillet and keep warm. 4. Meanwhile, bring 6 cups water to a boil in a large saucepan. Add shredded sweet potatoes and simmer until just tender, about 5 minutes. Drain and add ground pepper. 5. Heat butter in same skillet over medium-high heat. Add garlic and red onion; cook and stir 30 seconds. 6. Add tomato, parsley and capers; heat through. 7. Divide shredded potatoes among 4 plates; place fish fillet on potatoes; top with tomato ragout. Nutrient Analysis: Nutrient Single Serving Calories 278 Protein (g) 23 Carbohydrates (g) 31 Fat (g) 7 Saturated Fat (g) 4 Cholesterol (mg) 64 Sodium (mg) 251 Dietary Fiber (g) 5 Exchanges: 3 meat, 2 bread, 1 fat Make it a meal: For each serving add 1 cup steamed Italian pole beans. Enjoy! Julie