Vegetable Rösti with Tomato-Corn Relish
Let’s go ahead and address the first thing you’re probably wondering (as I was when I initially heard the word), what the heck is a Rösti??
Well, basically, it’s similar to a potato pancake or hash brown patty. They’re commonly eaten for breakfast or as a side dish in Switzerland. They are usually pan fried, but can also be baked in the oven. Although basic rösti consists of nothing but potato, a number of additional ingredients are sometimes added, such as bacon, onion, cheese, apple or fresh herbs. Adding these extra ingredients is often considered to be a regional touch. They are also just delicious, especially when you get creative and add seasonings and/or toppings. If you don’t want to use the Tomato-Corn relish feel free to use a different type of relish, salsa or even marinated mushrooms or sautéed onions.
- 3 cups fresh or thawed frozen corn kernels
- 2 small tomatoes, chopped (1½ cups)
- ½ cup chopped fresh basil ( I used 1 heaping TBSP. dried basil)
- ¼ cup plus 2 Tbs. chopped onion
- 3 tsp. olive oil
- 2 tsp. minced garlic
- 2 medium white potatoes (sometimes I use 1 white & 1 sweet potato)
- 2 large carrots
- 2 small zucchini
- 1 cup onion, finely chopped
- ¼ cup all-purpose flour (feel free to use gluten free flour if needed)
- 2 tsp. minced garlic
- 2 large eggs, lightly beaten
1. To make Tomato-Corn Relish: Combine all ingredients in bowl. Set aside.
2. To make Rosti: Grate potatoes, carrots, and zucchini onto clean kitchen towel. Wrap towel around vegetables, and squeeze to remove excess liquid. Transfer vegetables to bowl, and stir in onion, flour, and garlic. Fold in eggs, and season with salt and pepper, if desired.
3. Coat large skillet with cooking spray, and heat over medium heat. Spoon 2 Tbsp. Rosti mixture for
each patty, shaping with spoon to make patties. Cook 2 to 3 minutes, or until bottoms are crisp. Carefully flip with spatula, and cook 2 minutes more, or until browned on both sides. Serve with Tomato-Corn Relish.
Per Serving (6 rosti and 3/4 cup relish):
- Calories: 328
- Protein: 12 g
- Total Fat: 8 g
- Saturated Fat: 2 g
- Carbohydrates: 57 g
- Cholesterol: 93 mg
- Sodium: 105 mg
- Fiber: 8 g
- Sugar: 15 g
Have Fish Fridays been getting a little too costly for you lately? Going out to a restaurant every week for fish can not only affect your wallet, it can affect your waistline, too. Don’t think that just because you’re eating fish that it’s going to be low-calorie or low-fat. Many places that prepare fish add so many extra ingredients that by the time you’re done with your meal, you’ve eaten between 700-1200 calories! If you’ve eaten somewhere that has prepared your meal to be on the higher end of that, that’s almost a persons ENTIRE recommended calorie intake for ONE DAY! That is crazy and completely UN-necessary.
Give this recipe a try instead next time you get a craving to go out for fish. Your wallet AND your waistline will thank you later!
Tilapia Tostadas with Roasted Corn Relish
from Cooking Light
1/2 cup reduced-fat sour cream (or Greek yogurt)
1/4 cup green salsa
1 cup yellow corn kernels
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped red onion
1 1/2 teaspoons minced seeded jalapeño pepper
3/4 teaspoon salt, divided
1 cup diced peeled avocado
2 teaspoons fresh lime juice
1 1/2 pounds tilapia fillets, cut into 2-inch pieces
1/4 teaspoon freshly ground black pepper
1/3 cup yellow cornmeal
1 tablespoon grape seed oil, divided
8 (6-inch) corn tortillas
1 cup packaged cole slaw mix
1. Mix together salsa and sour cream.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add corn, bell pepper, onion, jalapeño, and 1/4 teaspoon salt and cook for 5 minutes, stirring occasionally. Remove from pan; wipe pan clean with paper towels. Combine avocado and juice; toss gently. Stir avocado mixture into corn mixture.
3. Preheat broiler.
4. Sprinkle fish evenly with remaining 1/2 teaspoon salt and black pepper. Place cornmeal in a shallow dish and coat fish in cornmeal. Heat 1 1/2 teaspoons oil in pan over medium-high heat. Add half the fish to pan; cook 3 minutes. Carefully turn fish over; cook another 2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining 1 1/2 teaspoons oil and fish.
5. Coat both sides of tortillas with cooking spray. Arrange tortillas in a single layer on baking sheets; broil 2 minutes on each side or until crisp. Place 2 tortillas on each of 4 plates. Arrange 2 tablespoons slaw on each tortilla. Divide fish evenly among tortillas; top each serving with about 3 tablespoons corn relish and about 1 1/2 tablespoons sour cream mixture.
Yield: 4 servings
Amount per serving
Saturated fat: 4.3g
Monounsaturated fat: 7.6g
Polyunsaturated fat: 3.3g