Fresh, sweet fish topped with a layer of mustard and golden, crisp, shredded potatoes was one of the dishes I tasted in Anguilla, one of the Eastern Caribbean’s Leeward Islands. Turquoise waters, sapphire skies, 80-degree weather and no taxes make this tiny island a real paradise.
For this Island Salad side dish, I used European cucumbers and hearts of palm. European cucumbers are the long thin ones in the market. They have fewer seeds than regular cucumbers and most of them are grown in hothouses without soil. If pressed for time, just open a bag of ready-to-eat mixed baby greens or fresh herb salad mix and omit the cucumber and hearts of palm.
This meal contains 536 calories per serving with 22 percent of calories from fat.
• Use the grating blade of the food processor or a grater with large holes to shred the potato.
• Any type of white fish can be used such as sole or flounder.
• Regular cucumbers can be used.
CRISP CRUSTED SNAPPER
- 3/4 pound yellow tail snapper or other light fish fillet
- 2 tablespoons Dijon mustard
- 1 1/2 cups shredded russet or Idaho potato
- 1 tablespoon olive oil
- Salt and freshly ground black pepper
Rinse the fish and pat dry with a paper towel. Spread the mustard over one side of the fish and place the shredded potato on top. Pat the potato down so that it is firmly in place. Heat the olive oil in a nonstick skillet just large enough to hold the fish in one layer over medium-high heat. Add the fish, potato side up. Saute 2 minutes. Gently turn fish over and cook 5 minutes to brown potatoes. Salt and pepper the cooked side. Lower heat if potatoes are browning too quickly. Remove fish to individual dinner plates, potato side up and sprinkle with salt and pepper to taste. Makes 2 servings.
Per serving: 328 calories (27 percent from fat), 9.7 grams fat (1.5 grams saturated, 5.8 grams monounsaturated), 60 milligrams cholesterol, 38 grams protein, 21.3 grams carbohydrates, 2 grams fiber, 284 milligrams sodium.
- 4 cups washed, ready-to-eat salad
- 1 European cucumber, peeled and sliced (about 1 1/2-cups)
- 1 cup sliced, canned hearts of palm
- 2 tablespoons reduced-fat oil and vinegar dressing
- 1/2 whole wheat baguette
Place salad in a bowl. Drain and slice hearts of palm. Toss lettuce and cucumber slices together with the dressing and place in a salad bowl. Sprinkle hearts of palm slices on top. Serve with baguette. Makes 2 servings.
Per serving: 208 calories (14 percent from fat), 3.3 g fat (0.5 g saturated, 1.0 g monounsaturated), 1 mg cholesterol, 8.6 g protein, 38.1 g carbohydrates, 6.4 g fiber, 595 mg sodium.
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 small russet or Idaho potato, 1 bag washed-ready-to eat salad, 1 European cucumber, 1 can hearts of palm, 3/4 pound yellow tail snapper or other light fish fillet and 1 jar Dijon mustard.
Staples: Olive oil, reduced-fat oil and vinegar dressing, salt and black peppercorns.
Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” (Atlantic Monthly Press, 2010).