Fish and Baked Potato Kebabs

Name: Fish and Baked Potato Kebabs
Total time: 55 min
Yield: 1 servings
Ingredients: Tilapia - 3; Potatoes - 4; Garlic Paste - 1 Tablespoon; Oil - 1/2 Tablespoon; Black Pepper - 1/2 Teaspoon; Onion - 1/4 Cup; Green Bell Pepper - 1/4 Cup; Tomatoes - 1/4 Cup; Cumin Powder - 1 Teaspoon; Coriander Powder - 1 Teaspoon; Egg whites - 2; Cooking Oil Spray -

Ingredients:

Tilapia
3
fresh or frozen, trimmed, rinsed and dried
Potatoes
4
small -medium, cleaned, scrubbed and dry
Garlic Paste
1 Tablespoon
Oil
1/2 Tablespoon
Black Pepper
1/2 Teaspoon
Ground
Onion
1/4 Cup
finely chopped
Green Bell Pepper
1/4 Cup
diced small
Tomatoes
1/4 Cup
finely chopped
Cumin Powder
1 Teaspoon
Coriander Powder
1 Teaspoon
Egg whites
2
Cooking Oil Spray

Preparation mode:

Pre-heat oven to 350 degrees Fahrenheit. Bake potatoes for 30-45 minutes or until cooked. Remove from oven and let cool. Peel the skin and mash potatoes.
In a shallow, glass bowl, add oil, garlic, and black pepper. Mix well.
Add fish and coat well. Marinate for a few minutes.
In a non-stick fryer pan, on medium-high heat, evenly spray cooking spray 2 seconds. Add the fish to the pan and cook 5-7 minutes. Spray cooking spray for another 2 seconds and turn fish gently. Cook for another 4-5 minutes or until golden brown. Remove the fryer pan and let fish cool.
In a mixing bowl, add mashed potatoes, fish, onion, bell pepper, tomatoes, cumin powder and coriander powder (add a pinch of salt if desired).
With washed and dry hands, mix the fish and potatoes mixture into a firm dough.
Divide the dough into 12 equal parts and make kebabs.
Place a non-stick medium sized skillet on medium high heat and evenly spray cooking spray for 2 seconds.
In another bowl, separate egg yolks from egg white and beat egg whites. Dip the kebabs into the egg white and pan fry 4 kebabs at a time for 3-4 minutes on both sides.
Repeat frying of kebabs for remaining kebabs, making sure to evenly spray cooking spray before frying the next batch and when turning the kebabs.
Serve immediately.

Footnotes:

Nutrition Facts (if you add the pinch of salt in step #5, the sodium content would increase to approximately 160 - 240mg per serving):
Serving Size: 3 Kebabs (115g), Servings: 4, Amount Per Serving: Calories 200, Calories from Fat 40, Total Fat 4.5g (7% DV), Saturated Fat 0.5g (3% DV), Trans Fat 0g, Cholesterol 40mg (13% DV), Sodium 90mg (4% DV), Total Carbohydrate 21g (7% DV), Dietary Fiber 4g (14% DV), Sugars 2g, Protein 20g, Vitamin A (2% DV), Vitamin C (30% DV), Calcium (4% DV), Iron (8% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.