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

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Turkey and cranberry rice salad

Turkey and cranberry rice salad

Turkey and cranberry rice salad

25 minutes
Serves 6 (as a side)

Turkey and sage meatballs with cranberry sauce

Turkey and sage meatballs with cranberry sauce

Turkey and sage meatballs with cranberry sauce

25 minutes
Serves 8

Tuscan chicken

Tuscan chicken

20 minutes
Serves 4

Vegan Buddha bowl

Vegan Buddha bowl

Vegan Buddha bowl

30 minutes
Serves 4

Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

Vegeful beef rissoles with sweet potato mash

25 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Thankfully for Grant Byrne, a lifelong Led Zeppelin fan, some quick thinking helped him avoid a stairway to heaven. Read Grant’s heart attack story now. ...

Dinner recipes

Dinner recipes

Dinner recipes

Search our heart healthy dinner recipes for tonights main meal...

Food and nutrition position statements

Food and nutrition position statements

Food and nutrition position statements

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Emma shares her story and opens up about her emotional struggles....

Getting active at school

Getting active at school

Getting active at school

Physical activity resources for school staff....

Support after a heart attack

Support after a heart attack

Support after a heart attack

Many different thoughts may go through your head after a heart attack and you may be presented with complicated medical info. Know where to get support. ...

Health Professional Ambassador Program

Health Professional Ambassador Program

Health Professional Ambassador Program

Would you like to improve the cardiovascular health of your patients?...

Heart stories

Heart stories

Heart stories

Stories of hope from Australian men and women fighting heart disease....

What is a cardiac arrest?

What is a cardiac arrest?

What is a cardiac arrest?

With immediate help a cardiac arrest can be survived. Learn how to save a life....

Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy is something you can work on every day. ...

Heart attack recovery – your first month

Heart attack recovery – your first month

Heart attack recovery – your first month

Explore the Heart Foundation’s guide on what to expect in the first month after your heart attack. ...

What is FoodTrack?

What is FoodTrack?

What is FoodTrack?

FoodTrack supports the collection and monitoring of nutrition and product data for foods and beverages in Australian supermarkets. ...

Salad recipes

Salad recipes

Salad recipes

Search through our tasty salad recipes...

Wholegrains and heart health

Wholegrains and heart health

Wholegrains and heart health

All you need to know about wholegrains to put you on the right track...

What waist measurements mean for your heart

What waist measurements mean for your heart

What waist measurements mean for your heart

How your waist measurement contributes to your heart health...

Register your cardiac service with the Heart Foundation

Register your cardiac service with the Heart Foundation

This cardiac services directory presents information on cardiac rehab programs offered across Australia....

The NSW Cardiac Rehabilitation Working Group

The NSW Cardiac Rehabilitation Working Group

Q&A with Lauren Blekkenhorst

Q&A with Lauren Blekkenhorst

Q&A with Lauren Blekkenhorst

Research to develop better evidence for the vascular and metabolic health benefits of vegetables and their bioactive constituents....

Heart conditions in women

Heart conditions in women

Heart conditions in women

Like men, women can be diagnosed with a range of heart conditions....

Action Plans

Action Plans

Action Plans

Recovery is a long journey, so having a plan makes a huge difference. Using an action plan gives you a step-by-step guide to improving your lifestyle....

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

David reflects on how his life changed when he had a heart attack at 35 and how he got back on track....