/assets/logos/nzwd.svg
Recipe

Fish fingers with sweet potato wedges

Make your kids this healthy, homemade version of fish fingers and chips. Delight your family with oven baked sweet potato wedges, crispy white fish and creamy tartare sauce.

Sep 29, 2014 2:00pm
  • 20 mins preparation
  • 35 mins cooking
  • Serves 4
    • Print
    Print

Ingredients

Fish fingers with sweet potato wedges
  • 2 sweet potatoes, peeled, cut into wedges
  • 1 tablespoon olive oil
  • 1 tablespoon dijon mustard
  • 1 tablespoon thyme leaves
  • 500 gram white, skinless, boneless fish fillets, cut into 3cm strips
  • 1/4 cup seasoned flour
  • 1/3 cup low-fat milk
  • 1 egg, lightly beaten
  • 1 cup dry breadcrumbs
  • 1 tablespoon grated parmesan
  • 1 teaspoon grated lemon zest
  • salad, to serve tartare sauce (see tip), lemon wedges, to serve
Tartare sauce
  • 1/2 cup low-fat mayonnaise
  • 1 tablespoon chopped capers
  • 1 tablespoon chopped parsley
  • 1 green onion, chopped
  • 1 teaspoon finely grated lemon zest
  • 1 teaspoon lemon juice

Method

Fish fingers with sweet potato wedges
  • 1
    Preheat oven to very hot, 220°C (200°C fan-forced). Line 2 oven trays with baking paper.
  • 2
    In a large bowl, toss sweet potato with oil, mustard and thyme and season to taste. Arrange in a single layer on one prepared oven tray. Bake 20 minutes.
  • 3
    Meanwhile, toss fish pieces in flour, shaking off excess. Dip into combined milk and egg, then combined breadcrumbs, parmesan and zest. Press firmly and place on second tray. Chill 15 minutes. Spray with oil.
  • 4
    Bake fish and wedges for a further 10-15 minutes, turning fish halfway through cooking, until golden and cooked through.
  • 5
    To make tartare sauce: Combine all ingredients in a small bowl, stirring well. Serve fish with wedges, salad, tartare sauce and lemon wedges.

The Latest from Food To Love

read more from

/assets/logos/nzwd.svg