Healthy Food Guide (Australia) - - COOK FRESH -

Serves 4 Cost per serve $7.10 dairy free di­a­betes friendly 800g sweet pota­toes,

scrubbed, skin on 1 tea­spoon smoked


400g flat­head fil­lets

(or any firm white fish) 1 cup fresh whole­meal

sour­dough bread­crumbs 2 ta­ble­spoons shred­ded

or des­ic­cated co­conut

¼ cup se­molina

¼ cup plain flour

2 large eggs

Mixed gar­den salad,

to serve 1 Pre­heat the oven to 200°C. Line a large bak­ing tray with bak­ing pa­per.

2 Cut the sweet pota­toes into large, long match­sticks and place in a large bowl. Toss with 1 ta­ble­spoon of olive oil and sprin­kle with the pa­prika and cracked black pep­per. Spread the fries on the tray in a sin­gle layer. Bake for 40 min­utes, flip­ping half­way through the cook­ing time, or un­til the fries have be­come browned and cooked through. Don’t worry if the edges of the fries be­come slightly dark­ened. 3 Mean­while, cut the fl at­head fil­lets into fin­gers (one fil­let will make ap­prox­i­mately three fish fin­gers). Com­bine bread­crumbs, the co­conut and se­molina in a shal­low bowl. Sea­son with black pep­per. Put the flour in an­other shal­low bowl. Whisk the eggs in a third shal­low bowl.

4 Dust the fish in the flour, then dip into the egg, turn­ing to coat. Fi­nally, toss the fi sh fil­lets in the bread­crumbs, cov­er­ing all sides. 5 Heat 1 ta­ble­spoon of oil in a large non-stick fry­ing pan over medium-low heat. Cook the fish fil­lets for about 8–10 min­utes, turn­ing, or un­til golden and cooked through. Don’t let the pan get too hot, oth­er­wise the crumbs will burn.

6 Re­move the fries from the oven and sprin­kle with cracked pep­per. Serve im­me­di­ately with the fish fin­gers and salad.

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