pat's Recipe

Potato-Horseradish-Crusted Mahi-Mahi

Category: Seafood

Ingredients
5 large russet potatoes
1 teaspoon olive oil
1/2 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
2 tablespoon freshly grated Parmesan cheese

Preparation
1. Preheat oven to 400 degrees. Scrub the potatoes. With a paring knife, remove skin and about 1/8 inch of the flesh in long 1- to 2-inch-wide strips. (Reserve peeled potatoes for another use.) Toss potato skins with oil, paprika, salt and cayenne. Place in a single layer on a lightly oiled baking sheet; sprinkle with Parmesan. Bake until tender and golden, 25-30 minutes.

serves 4

Nutrition Facts
Per serving:
196 calories
2 g fat (1 g sat, 1 g mono)
2 mg cholesterol
40 g carbohydrate
6 g protein
4 g fiber
1010 mg potassium
202 mg sodium
Crispy Potatoes with Green Beans & Eggs
This is a one-skillet meal, reminiscent of diner fare at roadside restaurants across the U.S. It can be made with either leftover or raw potatoes. Even while making dinner in a hurry, don't rush this dish: Cook the potato cubes until they’re crispy outside but still creamy inside.

Serves: 4
Preparation time: 40 minutes

Ingredients
1 cup fresh or cooked green beans, cut into 1-inch pieces
2 tablespoons extra-virgin olive oil
2 pounds boiling potatoes, peeled and cut into 1/2-inch dice, or 5 cups diced cooked potatoes
2 cloves garlic, minced
1/8 teaspoon crushed red pepper
1/2 teaspoon salt
Freshly ground pepper, to taste
4 large eggs
Pinch of paprika, (optional)

Preparation
1. If using fresh green beans, cook in a large saucepan of boiling water until crisp-tender, about 3 minutes. Drain and refresh under cold running water.

2. Heat oil in a large nonstick or cast-iron skillet over medium heat until hot enough to sizzle a piece of potato. Spread potatoes in an even layer and cook, turning every few minutes with a wide spatula, until tender and browned, 15-20 minutes for raw potatoes, 10-12 minutes for cooked. Stir in the green beans, garlic, crushed red pepper, salt and pepper.

3. Crack each egg into a small bowl and slip them one at a time into the pan on top of the vegetables, spacing evenly. Cover and cook over medium heat until the whites are set and the yolks are cooked to your taste, 3-5 minutes. Sprinkle the eggs with paprika, if desired, and serve immediately.

Enjoy!

Nutrition Facts
Per serving:
315 calories
12 g fat (3 g sat, 7 g mono)
212 mg cholesterol
42 g carbohydrate
10 g protein
5 g fiber
780 mg potassium
371 mg sodium

Nutrition Bonus: vitamin C (30% Daily Value), selenium (24% DV), potassium (22% DV)
King Crab & Potato Salad
Bright lemony dressing graces this combination of green beans, snappy radishes, earthy red potatoes and crab. Cover and refrigerate for up to one day.

Serves: 6
Preparation time: 45 minutes

Ingredients
3/4 pound green beans, trimmed
1-1/2 pounds small red-skinned potatoes, cut into eighths
1-3/4 pounds cooked king crab legs, thawed if frozen, meat removed and cut into 1-inch pieces
3 stalks celery, thinly sliced
6 radishes, halved and thinly sliced
1 small red onion, diced
1 clove garlic, crushed
3 tablespoons lemon juice
2 tablespoons white-wine vinegar
1 tablespoon Dijon mustard
5 tablespoons extra-virgin olive oil
2 tablespoons minced fresh basil
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper

Preparation
1. Bring a large pot of water to a boil. Add beans and cook until bright green, 2-3 minutes. Transfer to a colander using a slotted spoon; refresh under cold water.

2. Add potatoes to the boiling water. Cook until tender when pierced with a fork, 8-10 minutes. Drain in a colander; refresh under cold water until room temperature.

3. Toss the green beans and potatoes with crab, celery, radishes and onion in a large bowl.

4. Whisk garlic, lemon juice, vinegar and mustard in a small bowl; slowly whisk in oil. Whisk in basil, salt and pepper. Discard the garlic; pour the dressing over the salad and toss to coat.

Enjoy!

Nutrition Facts
Per serving:
330 calories
16 g fat (2 g sat, 11 g mono)
67 mg cholesterol
28 g carbohydrate
18 g protein
4 g fiber
428 mg potassium
483 mg sodium

Nutrition Bonus: vitamin C (70% Daily Value), selenium (41% DV), zinc (20% DV)
Cheesy Broccoli-Potato Mash
Mashing broccoli with cheese and potatoes might just be the ticket to getting your kids to eat their veggies.

Serves: 6
Preparation time: 30 minutes

Ingredients
1 pound Yukon Gold potatoes, cut into wedges
3/4 pound broccoli crowns, chopped (4 cups)
3/4 cup shredded fontina cheese
1/2 cup nonfat milk, heated
1/2 teaspoon salt
Freshly ground pepper, to taste

Preparation
1. Bring 1 inch of water to a boil in a large pot. Place potatoes in a steamer basket and steam for 10 minutes. Place broccoli on top, cover and steam until the potatoes and broccoli are tender, 6-8 minutes more. Transfer the broccoli to a large bowl and coarsely mash with a potato masher.

2. Add the potatoes, cheese, milk, salt and pepper and continue mashing to desired consistency. Serve immediately.

Enjoy!

Nutrition Facts
Per serving:
135 calories
4 g fat (3 g sat, 1 g mono)
16 mg cholesterol
17 g carbohydrate
7 g protein
2 g fiber
201 mg potassium
329 mg sodium

Nutrition Bonus: vitamin C (100% Daily Value), vitamin A (30% DV), calcium (15% DV)
Rosti Potatoes with Ham & Cheese
Traditional versions of this crisp Swiss potato cake virtually swim in butter. By baking the cake, we were able to dramatically reduce the fat while retaining crispness.

Serves: 6
Preparation time: 1 hour

Ingredients
2 pounds all-purpose potatoes, preferably Yukon Gold (about 8), peeled and quartered
1/4 cup chopped scallions, (4 scallions)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons extra-virgin olive oil, divided
2/3 cup smoked ham, finely chopped (3 ounces)
1/2 cup grated extra-sharp Cheddar cheese, (1-1/2 ounces)

Preparation
1. Position oven rack at the lowest level. Preheat oven to 450°F.

2. Cover potatoes with cold water in a medium saucepan. Cover and bring to a boil. Drain and refresh with cold water. When cool enough to handle, grate the potatoes. Transfer to a bowl. Add scallions, salt and pepper; toss with a fork until mixed.

3. Coat a 10-inch pie plate or cast-iron skillet with nonstick cooking spray. Brush 1 teaspoon oil evenly over the surface. Spread half of the potato mixture evenly over the bottom of the pan. Sprinkle with ham and cheese. Spread the remaining potato mixture over top, pressing evenly. Brush the remaining 1 teaspoon oil over the surface. Bake until the underside is golden and the potatoes are tender, about 30 minutes.

4. Carefully loosen edges with a thin metal spatula or a knife. Shake the pie plate or pan to be sure the potatoes are sliding freely. Invert a serving platter over the pie plate or pan. Grasp the platter and the baking dish with oven mitts and carefully turn over. Remove the pie plate or pan. Cut into wedges with a serrated knife. Serve hot or at room temperature.

Enjoy!

Nutrition Facts
Per serving:
185 calories
5 g fat (2 g sat, 1 g mono)
14 mg cholesterol
27 g carbohydrate
7 g protein
2 g fiber
839 mg potassium
395 mg sodium
Potato-Horseradish-Crusted Mahi-Mahi
This dish is simple yet special enough to serve for company – even when you're in a hurry. Serve with steamed carrots tossed with dill and green beans. Look for precooked shredded potatoes in the refrigerated section of the produce department – near other fresh prepared vegetables.

Serves: 4
Preparation time: 25 minutes

Ingredients
1 cup precooked shredded potatoes
1 shallot, finely chopped
1 tablespoon prepared horseradish
1 teaspoon Dijon mustard
1/2 teaspoon garlic salt
1/4 teaspoon freshly ground pepper
1-1/4 pounds mahi-mahi, skin removed, cut into 4 portions
4 teaspoons reduced-fat mayonnaise
1 tablespoon canola oil
1 lemon, quartered

Preparation
1. Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth of the potato mixture, pressing the mixture onto the fish.

2. Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4-5 minutes. Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4-5 minutes more. Serve with lemon wedges.