Crumbed fish and potato wedges
5
Points®
Total time: 1 hr 30 min • Prep: 30 min • Cook: 1 hr • Serves: 4 • Difficulty: Easy
Instead of having takeaway fish and chips, make a healthy version at home. We've crumbed our fish and cooked with a little spray oil rather than deep fried.
Ingredients
Potato(es)
800 g, (4 medium), desiree, washed, dried
Ling, raw
500 g, (or other firm white fish)
Egg(s)
1 medium
Plain flour
2 tbs
Dried breadcrumbs
½ cup(s), (50g)
Cos lettuce
2 cup(s), (1 baby), leaves torn
Red capsicum
1 medium, sliced
Lebanese cucumber
1 medium, sliced lengthways
Cherry tomatoes
125 g, halved
Olive oil
3 tsp
Lemon juice
3 tsp
Reduced-fat tartare sauce
100 ml
Instructions
1
Preheat oven to 200°C or 180°C fan-forced. Line two large baking trays with baking paper. Cut potatoes in half lengthways, then cut each half into 4 wedges. Arrange potato wedges, in a single layer, on one of the prepared trays. Lightly spray with olive oil. Bake on upper oven shelf for 40 minutes or until golden.
2
Meanwhile, cut fish into eight pieces. Whisk egg and 1 tablespoon of water in a shallow bowl. Place flour and breadcrumbs in separate shallow bowls. Dip one piece of fish into flour. Shake off any excess. Dip into egg, then drain off surplus. Press fish into the breadcrumbs, covering it evenly all over, then shake off the excess. Place fish on remaining prepared tray. Repeat the process with remaining fish, flour, egg and breadcrumbs.
3
Spray fish with olive oil. Meanwhile, move wedges to a lower oven shelf and place fish on the highest shelf. Bake for 20 minutes or until golden.
4
Combine lettuce, capsicum, cucumber and tomato in a bowl. Toss with the oil and juice. Serve fish and wedges with salad and tartare sauce.
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