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Fish fingers with sweet potato wedges
- 600g skinless, boneless, thick white fish fillets
- 1 large (650g) sweet potato, skin scrubbed, cut into 3cm 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
- 60g 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
- Cut fish into strips, about 2cm wide x 8cm in length. Place in a large bowl.
- Arrange sweet potato wedges over base of a large, baking paper-lined roasting pan. Spray evenly with cooking oil spray. Bake in a 220c oven (fan-forced) for about 30 minutes or until browned and tender. Turn halfway during cooking time.
- Meanwhile, prepare fish fingers. Combine quinoa, breadcrumbs, sesame seeds and paprika in a large, shallow dish. Lightly beat eggs in a shallow bowl.
- 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.
- Cook fish in same 220c oven, on shelf above potato wedges, for about 15 minutes, or until coating is golden and fish flakes easily when tested with a fork.
- To make tartare sauce, combine all ingredients in a small bowl.
- Serve fish and wedges with salad leaves and tartare sauce. Garnish with lemon.
For 1 cup cooked quinoa:
- Rrinse 1/3 cup raw quinoa in a sieve under cold running water. Transfer to a small saucepan.
- Add 2/3 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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