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Crisp fish with green pea mash and potato wedges
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Prep Time:
30 minutes
Cook Time:
60 minutes
Total Time:
90 minutes
Satisfy your craving for crispy fish and crunchy potatoes with this healthy, low-fat, high-fiber alternative to traditional fish and chips.
Ingredients:
  • 6 slices wholemeal bread, crusts removed
  • 2 egg whites
  • 20.60 gm skim milk
  • 50g (1/3 cup) plain flour
  • 4 small (about 125g each) white fish fillets (such as snapper or ling)
  • 3 medium (about 200g each) sebago (brushed) potatoes, washed, cut into thick wedges
  • Olive oil spray
  • Mexican chilli powder, to sprinkle
  • 300g (2 cups) frozen peas
  • 60ml (1/4 cup) chicken style liquid stock
  • 1 tsp finely grated lemon rind
  • Lemon wedges, to serve
Instructions:
  • 1. Preheat your oven to 200°C. 2. Line a baking tray with non-stick baking paper. 3. Tear the bread into pieces and pulse in a food processor until coarse bread crumbs form. 4. In a medium shallow bowl, whisk the egg whites and milk together. 5. Place breadcrumbs on one plate and flour on another for breading.
  • Dredge the fish fillet in flour, shaking off any excess. Dip it in the egg mixture, then coat it in breadcrumbs by pressing gently. Place on a paper towel-lined plate. Repeat with the rest of the fish, following the same process. Cover with plastic wrap and refrigerate for 30 minutes.
  • Place the potato wedges on a baking tray with the skin-side down, lightly coat them with olive oil spray, and sprinkle with chili powder. Bake in a preheated oven for 40 minutes, then take them out.
  • Gently coat the fish with olive oil spray, then place it on a baking tray with the potato wedges. Bake for 20 minutes, or until the fish is easily flaked with a fork and the wedges are golden brown and crispy. Take out of the oven.
  • While the fish is cooking, gently warm peas and stock in a saucepan for 8 minutes. Remove from heat, blitz in a food processor with lemon rind until almost smooth. Return to the pan and heat for 3 more minutes.
  • Spoon the pea mash onto serving plates, add the fish on top, and serve with potato wedges and lemon wedges right away.

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