"Fried" Fish
4 tilapia fillets, cut lengthwise in half
1 cup flour
3 eggs, beaten
1 cup Panko breadcrumbs
salt and pepper
grapeseed or canola oil, as needed

One package frozen oven fries, such as Alexia [1]

Broccoli Mash
2 teaspoons olive oil
3 garlic cloves, smashed
1.5 pounds broccoli, cut into 1-inch chunks
1 cup chicken or vegetable stock
¼ cup low-fat or fat-free yogurt, preferably Greek-style
salt and pepper

For broccoli mash, in a medium saucepan or Dutch oven, heat olive oil over medium heat. Add garlic and saute until just beginning to turn golden. Add broccoli and stock, bring to a boil, then reduce heat and simmer, covered, for about 15 minutes or until broccoli stems are soft when pierced with a fork. Remove from heat. Puree broccoli and cooking liquid with an immersion blender, a potato masher or in a food processor. Stir in yogurt and season to taste with salt and pepper.

Meanwhile, cook potatoes according to package directions.

For fish, arrange three pie pans or shallow bowls in a row and put flour in the first, beaten eggs in the second and breadcrumbs in the third. Season breadcrumbs with about 1 teaspoon salt and ½ teaspoon freshly ground pepper. Dredge fish on both sides first in flour, patting to remove excess, then in eggs, then in breadcrumbs, pressing crumbs against fish so they adhere better. Place finished breaded fish on a sheet pan.

In a large saute pan over medium-high flame, heat about 2 tablespoons oil, or enough to coat bottom of pan completely. Test that oil is hot enough by dipping the edge of one fish fillet into oil; if it sizzles, put fillets in pan, cooking in batches if there is not enough room for them all. Saute for 4 minutes or until underside is golden brown; flip fish and cook on the other side until golden brown. Continue with rest of fillets, adding more oil if needed.

To serve, place a spoonful of broccoli mash on plate. Top with two pieces of fried fish and a serving of potatoes. Pass malt vinegar at the table to shake onto fish and chips.

Serves 4.