Sunday August 21, 2022
3 minutes to read
Recipe by potatoes.co.nz, a not-for-profit organization
Ingredients
Smoked Fish Dip
- 250g cooked potato flesh, from making the potato skin dippers
- ¼ cup milk
- pinch salt
- white pepper, to taste
- olive oil
- 100g smoked fish, cooked, skinned and flaked
Potato Skins
- 4 baking potatoes
- 2 Tbsp olive oil
Instructions
- Preheat oven to 220°C.
- Prick potatoes with a fork and place in preheated oven. Bake for about 45 minutes until soft.
- Remove from the oven, slice potatoes in half, scoop out potato flesh and keep. Slice potato skins lengthways into 4-6 sections.
- Place potato skins in a baking dish, drizzle with oil and return to the oven. Roast for 20-30 minutes or until crisp and golden. Remove from the oven and serve with the smoked fish dip.
- Place potato flesh in a bowl, add milk, salt and pepper and mash until smooth; mix in some olive oil if the mixture is too thick. Add smoked fish and mix well. Place in a dish and serve.
Nutrition Information Panel
| Per Serving [4 Serves] | |
|---|---|
| Energy | 331.74kcal |
| Total fat | 16.44g |
| Protein | 8.79g |
| Carbohydrates | 38.18g |
| – sugars | 3.18g |
| Fibre | 5.12g |
| Sodium | 256.31mg |
Our bodies need vitamin D to absorb calcium and maintain healthy bone structure and density.
Fish is a good source of vitamin D3 which is the form that can bind better with its receptor. This means that vitamin D is more bioavailable within the body so its levels can be maintained for longer.
If you would like to learn more about the different food sources of vitamin D that you can incorporate into your daily meals please check out Vitamin D: The sunshine hormone for stronger bones.
