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Publix Aprons Recipes

Potato-Crusted Fish and Fresh Broccoli

Total Time - 25 minutes / Makes 4 Servings

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Cooking Sequence

  • Prepare fish and begin to cook - 15 minutes
  • Prepare broccoli and serve - 10 minutes

Potato-Crusted Fish and Fresh Broccoli

Potato-Crusted Fish

1/2 cup lowfat buttermilk
1 teaspoon minced garlic
1/4 teaspoon salt
1/4 teaspoon pepper
4 firm white fish fillets, (such as tilapia, snapper, or orange roughy), 1 1/2 lb
1 (2-oz) package potato flakes (1/2 cup)
3 tablespoons butter, divided

  1. Combine buttermilk, garlic, salt, and pepper. Place fish in buttermilk mixture, turning to coat; let stand 3–4 minutes.
  2. Preheat large sauté pan on medium-high 2–3 minutes. Place potato flakes on plate. Coat both sides of fish with potato flakes; press with fingertips to coat heavily (wash hands). Place 2 tablespoons butter in pan, then add fish; cook 4 minutes (do not turn fish).
  3. Place 1 tablespoon butter in center of pan. Turn fish (using spatula), distributing butter under each fillet; cook 3 more minutes or until golden and fish flakes easily. Serve.

CALORIES (per 1/4 recipe) 310kcal; FAT 12g; CHOL 100mg; SODIUM 330mg; CARB 14g; FIBER 1g; PROTEIN 36g;  VIT A 6%; VIT C 20%; CALC 6%; IRON 6%

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Fresh Broccoli

12 oz fresh broccoli florets
1/3 cup water
1/2 tablespoon butter
1/2 teaspoon seasoned salt
1/4 teaspoon lemon juice

  • Break broccoli into bite-size pieces, if preferred.
  1. Combine broccoli and water, then cover; microwave on HIGH 4 minutes or until tender.
  2. Drain; stir in remaining ingredients. Serve.

CALORIES (per 1/4 recipe) 35kcal; FAT 1.5g; CHOL 5mg; SODIUM 220mg; CARB 5g; FIBER 2g; PROTEIN 2g; VIT A 25%; VIT C 110%; CALC 4%; IRON 4%

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Shopping List

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Dry Grocery
Add to your grocery list 1/4 tsp lemon juice
Add to your grocery list 1 (2-oz) pkg potato flakes (1/2 cup)

Add to your grocery list 12 oz fresh broccoli florets
Add to your grocery list 1/2 cup lowfat buttermilk
Add to your grocery list 1 tsp minced garlic

Add to your grocery list 4 firm white fish fillets, (such as tilapia, snapper, or orange roughy; 1 1/2 lb)

From Your Pantry
Add to your grocery list 3 1/2 tbsp butter
Add to your grocery list 1/2 tsp seasoned salt

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Aprons Advice

  • Complete your meal with tartar sauce, fresh salad blend, cornbread, and carrot cake for dessert.
  • If you have herb garlic butter on hand, you can use it for sautéing the fish or seasoning the broccoli.
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Recipe Version seaf0040