Recipe courtesy of Team B Yoga
Pan-seared Scrod with Romano Mashed Potatoes and Asparagus and Fresh Vegetables with a Crispy Bread Crumb Topping
- Level: Intermediate
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 1023
- Total Fat
- 64
- Saturated Fat
- 18
- Carbohydrates
- 69
- Dietary Fiber
- 12
- Sugar
- 12
- Protein
- 46
- Cholesterol
- 124
- Sodium
- 1821
- Total: 1 hr 15 min
- Prep: 10 min
- Inactive: 20 min
- Cook: 45 min
Ingredients
Pan-seared scrod:
2 tablespoons olive oil
1 lemon, zested, juiced
1 pound fresh scrod, fillets
Romano Mashed Potatoes, recipe follows
Fresh Vegetables with Crispy Bread Crumbs, recipe follows
Sauteed Asparagus, recipe follows
Romano Mashed Potatoes:
3 large red potatoes, chopped into large chunks
Milk
Romano cheese, to taste
Salt and pepper
Chopped parsley leaves, to taste
Asparagus:
1 pound asparagus
1 lemon, juiced
Olive oil, for sauteing
Salt and pepper
Mixed Vegetables with Crispy Breadcrumbs:
1 pound bacon
1 red pepper, diced
1 green pepper, diced
1 onion, diced
2 cloves garlic, diced
Chopped parsley leaves, to taste
Hot pepper sauce, to taste (recommended: Tabasco)
1/3 cup bread crumbs
Directions
- In a medium bowl, combine 2 tablespoons of olive oil and the juice and zest of 1 lemon. Place the scrod fillets in the bowl and allow the fish to marinate for approximately 20 minutes. In a medium sized saute pan, sear the scrod fillets over medium heat until both sides are evenly brown. Remove the fillets from the pan and set aside.
- Serve with Romano Mashed Potatoes, Fresh Vegetables with Crispy Bread Crumbs, and Sauteed Asparagus.
Romano Mashed Potatoes:
- In a large pot, combine the potatoes and just enough water to cover them. Boil the potatoes over medium-high heat until the water comes to a rolling boil. Continue boiling the potatoes until they are fork tender. Drain the water from the pot and add milk to desired creaminess, cheese, parsley and salt and pepper to the potatoes. Mash the ingredients all together with a hand masher until they are all thoroughly combined. Serve with the fish and vegetables.
Asparagus:
- In a medium sized saute pan, sear the asparagus spears with olive oil and lemon juice. Cook the asparagus until it is tender. Add salt and pepper, to taste.
Mixed Vegetables with Crispy Breadcrumbs:
- In a medium-sized pan, cook the bacon strips until they are crispy. Remove the slices from the pan and crumble the pieces. Reserve the pan of bacon grease and add in the diced red pepper, green pepper, onion, parsley, and garlic. Saute the vegetables in the bacon grease with hot pepper sauce until they are tender. Add the bread crumbs to the pan and thoroughly combine all of the ingredients.