COCONUT FISH FINGERS WITH SWEET POTATO FRIES
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.