Craving a healthy and delicious meal that's quick to prepare? Look no further than this recipe for crispy sweet potato fries and perfectly pan-fried tilapia! This satisfying combination offers a delightful balance of sweet and savory flavors, providing a nutritious and satisfying meal for any time of day. Forget complicated cooking techniques and long prep times; this recipe is designed for ease and efficiency, making it perfect for busy weeknights or a relaxed weekend lunch. Sweet potatoes are packed with vitamins and fiber, while tilapia offers a lean protein source, making this a guilt-free indulgence.
This simple recipe uses readily available ingredients and straightforward methods to create a restaurant-quality meal in your own kitchen. From perfectly seasoned fries to flaky, moist tilapia, this recipe will guide you through each step, ensuring a delicious outcome every time. Ready to learn how to create this flavorful and healthy meal? Let's dive into the step-by-step instructions!
Tools Needed
- Knife
- Cutting board
- Large bowl
- Frying pan
- Pot
Ingredients
- Purple sweet potatoes
- Yellow or white sweet potatoes
- Tilapia fillets
- Flour
- Garlic powder
- Onion powder
- Black pepper
- Curry salt
- Baking powder or baking soda
- Vinegar: 1 tablespoon
- Salt
- Coconut oil (or other cooking oil)
- Onion
- Tomato
- Garlic (fresh)
Step-by-Step Instructions
Step 1. Prepare Sweet Potato Fries and Tilapia
- Wash and peel sweet potatoes. Cut into fries (thickness to your preference).
- Soak sweet potato fries in water with 1 tablespoon vinegar and salt to prevent oxidation.
- Mix flour with garlic powder, onion powder, black pepper, curry salt, and baking powder/soda.
- Season tilapia fillets with salt and then coat with seasoned flour.
- Fry tilapia in coconut oil until golden brown on both sides. Set aside.
Step 2. Fry Sweet Potato Fries and Tilapia
- Fry sweet potato fries in the same oil, adding a little water to the pan and covering it for crispier fries.
Step 3. Make the Tomato Sauce
- Sauté chopped onion, tomato, and garlic in oil. Season with garlic powder, onion powder, salt, and pepper.
Step 4. Serve
- Serve sweet potato fries and tilapia with tomato sauce.
Read more: Gochujang Korean BBQ Rice Bowl: 15-Minute Recipe
Tips
- Soaking sweet potatoes in salted vinegar water prevents oxidation and helps achieve crispier fries.
- Remove all black parts and skin from the sweet potatoes before cutting.
- Fry sweet potatoes at medium heat, adding a little water to the pan and covering it to create steam and crispier results.
Nutrition
- Calories: approximately 500-600
- Fat: 20-30g
- Carbs: 60-80g
- Protein: 30-40g
FAQs
1. Can I bake the sweet potato fries instead of frying them?
Yes! Toss the fries with olive oil and spices, then spread them on a baking sheet and bake at 400°F (200°C) for 20-25 minutes, flipping halfway through, until tender and slightly crispy.
2. What other fish can I use instead of tilapia?
Cod, haddock, or even catfish would work well as substitutes. Adjust cooking time depending on the thickness of the fish.
This recipe for crispy sweet potato fries and tilapia offers a healthy, flavorful, and incredibly easy meal option. Enjoy the satisfying combination of sweet and savory, knowing you've created a nutritious and delicious dinner (or lunch!) without spending hours in the kitchen. So go ahead, give it a try and impress yourself (and maybe your family too!).