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Fish fingers with sweet potato wedges

Fish fingers with sweet potato wedges

4 serves

25 m

30 m

Ingredients

  • 600 g skinless, boneless, thick white fish fillets
  • 1 large (650 g) sweet potato, skin scrubbed, cut into 3 cm thick wedges
  • Olive oil cooking spray
  • 1 cup cooked quinoa, cooled (see tips)
  • ½ cup panko breadcrumbs
  • 1 tablespoon sesame seeds, toasted
  • 2 teaspoons sweet paprika
  • 2 eggs
  • 2 tablespoons plain flour
  • 60 g mixed baby salad leaves and lemon wedges, to serve

Tartare sauce

  • ½ cup reduced fat Greek yoghurt
  • 1 green shallot, finely chopped
  • 2 small whole gherkins, drained, finely chopped
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon lemon juice

Method

Step 1

Cut fish into strips, about 2 cm wide x 8 cm in length. Place in a large bowl.

Step 2

Arrange sweet potato wedges over base of a large, baking paper-lined roasting pan. Spray evenly with cooking oil spray. Bake in a 220 °C oven (fan-forced) for about 30 minutes or until browned and tender. Turn halfway during cooking time.

Step 3

Meanwhile, prepare fish fingers. Combine quinoa, breadcrumbs, sesame seeds and paprika in a large, shallow dish. Lightly beat eggs in a shallow bowl.

Step 4

Sprinkle fish strips with flour and toss to coat. Dip strips, one at a time, in beaten egg, then toss in quinoa mixture, pressing on firmly. Place on a large, baking paper-lined oven tray. Spray evenly with cooking oil.

Step 5

Cook fish in same 220 °C oven, on shelf above potato wedges, for about 15 minutes, or until coating is golden and fish flakes easily when tested with a fork.

Step 6

To make tartare sauce, combine all ingredients in a small bowl.

Step 7

Serve fish and wedges with salad leaves and tartare sauce. Garnish with lemon.

For 1 cup cooked quinoa

Step 1

Rinse cup raw quinoa in a sieve under cold running water. Transfer to a small saucepan.

Step 2

Add cup water. Bring to the boil. Reduce heat, simmer covered, for about 15 minutes, or until water has been absorbed. Transfer to a bowl to cool.

Tip

  • ​Fish can be crumbed several hours ahead. Keep, covered on prepared tray in fridge. Uncover and cook as required.

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