‘Fish and Chips’

This is my twist on the classic Friday night fish and chips. I found some really awesome tilapia and decided to pan fry it with some roasted sweet potato fries so it would be healthier. I then paired it with the lemon caper sauce and it was tangy, lemony, crispy, sweet, deliciousness.

Roasted Sweet Potato Chips

Ingredients

• 2 sweet potatoes, peeled and cut into wedges or thick match sticks
• 1 tbsp. Grade A pure maple syrup
• 1 tbsp. extra virgin olive oil
• 1 tsp. fresh rosemary, minced
• Kosher salt and black pepper

Directions

Preheat oven to 425 degrees F.

On a large sheet pan spread the potatoes out to a single layer and drizzle the maple syrup and olive oil over the top. Sprinkle the rosemary and season with salt and pepper. Using your hands toss all together to make sure everything is evenly coated. Lay all potatoes flat again and bake in the oven for 25-30 minutes until tender and golden. Stir half way through.

Panko Crusted Tilapia

Ingredients

•  1 lb. Tilapia
• 1 cup all-purpose flour
• Egg-wash (2 eggs and 1 tbsp. water whisked together)
• 1 cup panko bread crumbs
• Kosher salt and black pepper
• 1 tbsp. extra virgin olive oil
• ½ tbsp. butter

Directions

Take the tilapia and cut it into long skinny pieces. Set up three separate shallow bowls. First with flour, second bowl egg-wash, third bowl panko bread crumbs. Start by taking a couple of pieces of the tilapia and place in flour; make sure to shake off access flour. Place in egg-wash and then panko. Set aside. Repeat with all fish pieces. Make sure when breading fish try to keep on ‘dry hand’ and one ‘wet hand’ or there will be A LOT of hand washing.

In a non-stick skillet combine the olive oil and butter melt together at medium heat. Place the fish in the oil two or three pieces at a time. Don’t crowd the pan or temperature will go down and won’t brown nicely. Let each one cook for about 3-4 minutes on each side until nicely golden brown. Place on sheet pan when finished cooking. When all the fish is cooked place in the oven with the potatoes for like 2 minutes to keep warm.

Lemon Caper Sauce

Ingredients

• 1 tbsp. extra virgin olive oil
• 2 shallots
• 2 garlic cloves
• ¾ cup dry white wine (I use chardonnay or pinot grigio)
• 3 tbsp. lemon juice
• 1 tbsp. chopped fresh leaf parsley
• Zest of one lemon
• 1 tbsp. capers, minced
• Salt and pepper to taste

Directions

Make this sauce right at the end before serving, it only takes 5 minutes.

In a small sauté pan, add the shallots and garlic to olive oil and cook 2 minutes on medium heat until fragrant and translucent. Add the lemon juice and white wine and increase heat to medium high heat. Boil for 2-3 minutes until slightly thickened. Stir in the parsley, lemon zest and capers, season with salt and pepper.

To assemble place the potatoes down on the plate, top with fish and generously pour over the light delicious sauce right away and serve!

fish and chips video