Vegie Chips

Super Food Ideas - - CONTENTS -



400g cream de­light pota­toes, peeled, chopped 250g firm white fish fil­lets, roughly chopped ½ cup frozen peas 2 green onions, finely chopped 400g but­ter­nut pump­kin, cut into ba­tons Olive oil cook­ing spray 1 large zuc­chini, cut into ba­tons 1 red cap­sicum, cut into ba­tons ¾ cup plain flour 1 egg ¼ cup milk 2½ cups fresh whole­meal bread­crumbs ¼ cup finely grated parme­san Lemon wedges, to serve Yo­ghurt Tartare ½ cup plain re­duced-fat Greek-style yo­ghurt 1 ta­ble­spoon finely chopped gherkin 1 ta­ble­spoon chopped fresh flat-leaf pars­ley leaves 2 tea­spoons chopped fresh dill 1 tea­spoon chopped capers

1 Place potato in a large saucepan. Cover with cold water. Bring to the boil over high heat. Cook for 8 to 10 min­utes or un­til just ten­der. Drain. Re­turn to pan. Mash un­til smooth. Sea­son with salt and pep­per. 2 Place fish in a food pro­ces­sor. Process un­til finely chopped. Trans­fer to a large bowl. Add mashed potato, peas and onion. Mix well. Shape 2 level ta­ble­spoons of mix­ture into a 2cm x 8cm fin­ger shape. Re­peat with re­main­ing mix­ture to make 12 fish fin­gers. Place on a bak­ing tray lined with bak­ing pa­per. Re­frig­er­ate for 20 min­utes. 3 Mean­while, make Yo­ghurt Tartare Com­bine yo­ghurt, gherkin, pars­ley, dill and capers in a small bowl. Sea­son with salt and pep­per. 4 Pre­heat oven to 220°C/200°C fan-forced. Line 2 bak­ing trays with bak­ing pa­per. Place pump­kin on 1 pre­pared tray. Spray with oil. Sea­son with salt and pep­per. Roast for 10 min­utes. Add zuc­chini and cap­sicum to pump­kin on tray. Spray with oil. Roast for a fur­ther 20 to 25 min­utes or un­til veg­eta­bles are golden and ten­der. 5 Mean­while, spray re­main­ing bak­ing pa­per-lined tray with oil. Place flour on a plate. Whisk egg and milk to­gether in a shal­low bowl un­til com­bined. Com­bine bread­crumbs and parme­san on another plate. Roll 1 fish fin­ger in flour mix­ture, shak­ing off ex­cess. Dip in egg mix­ture. Coat in bread­crumbs. Place on pre­pared tray. Re­peat with re­main­ing fish fin­gers. Spray with oil. 6 Bake fish fin­gers, turn­ing half­way through cook­ing, for 15 min­utes or un­til cooked through, and golden and crisp. 7 Serve fish fin­gers and vegie chips with lemon wedges and yo­ghurt tartare. NU­TRI­TION: (per serve) 1989kj; 8.9g fat; 3.4g sat fat; 30.7g pro­tein; 63.3g carbs; 9.6g fi­bre; 95mg chol; 578mg sodium.

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