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Fish fingers with sweet potato wedges
heartfoundation.org.au|Helpline 13 11 12

Fish fingers with sweet potato wedges

30 minutes (25 minutes)
Serves 4
  • 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
  1. Cut fish into strips, about 2cm wide x 8cm in length. Place in a large bowl.
  2. 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.
  3. Meanwhile, prepare fish fingers. Combine quinoa, breadcrumbs, sesame seeds and paprika in a large, shallow dish. Lightly beat eggs in a shallow bowl.
  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.
  5. 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.
  6. To make tartare sauce, combine all ingredients in a small bowl.
  7. Serve fish and wedges with salad leaves and tartare sauce. Garnish with lemon.

For 1 cup cooked quinoa:

  1. Rrinse 1/3 cup raw quinoa in a sieve under cold running water. Transfer to a small saucepan.
  2. 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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