Coconut fish fingers with sweet potato fries
Serve the fish with the fries and a lovely big salad of mixed greens and other veges dressed with salad dressings.
Serves 4
Prep time 15 minutes cook time 40 minutes
800g sweet potatoes, scrubbed, skin on 2 Tbsp extra virgin olive oil
1 tsp smoked paprika
400g flathead fillets (or any firm white fish)
1 cup (60g) fresh wholemeal sourdough breadcrumbs
2 Tbsp shredded or desiccated coconut 1⁄4 cup (50g) semolina 1⁄4 cup (35g) plain flour
2 large eggs
Salt flakes
Method
Heat the oven to 200degC. Line a large baking tray with baking paper.
Cut the sweet potatoes into large, long matchsticks and place in a large bowl. Toss with 1 tablespoon of the oil and sprinkle with the paprika and freshly ground black pepper. Spread the fries on the tray in a single layer. Bake for about 40 minutes, flipping halfway through the cooking time, or until the fries are browned and cooked through. Don’t worry if the edges of the fries become slightly darkened.
While the fries are cooking, cut the flathead fillets into fingers (one fillet will make approximately three fish fingers).
Combine the breadcrumbs, coconut and semolina in a shallow bowl. Season with freshly ground black pepper. Put the flour in another shallow bowl. Whisk the eggs in a third shallow bowl.
Dust the fish in the flour, then dip into the egg, turning to coat. Finally, toss the fish in the breadcrumbs, covering all sides.
Heat the remaining 1 tablespoon of oil in a large frying pan over mediumlow heat. Cook the fish, turning, until golden and cooked through, about 810 minutes. Dont let the pan get too hot otherwise the crumbs will burn.
Remove the fries from the oven and sprinkle with a little salt. Serve immediately with the fish fingers.
Nutrition per serve. —
Energy 2020kJ | protein 32g | fat 16g (sat fat 5g, poly 2g, mono 8g) | carbohydrate 49g | fibre 8g