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Fish fingers with vegie chips
Fish fingers with vegie chips
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Prep Time:
40 minutes
Cook Time:
45 minutes
Total Time:
85 minutes
Healthy homemade fish and chips with a delicious yogurt tartar sauce. Perfect for the whole family!
Ingredients:
  • 400g cream delight potatoes, peeled, chopped
  • 250g firm white fish fillets, roughly chopped
  • 125.00 ml frozen peas
  • 2 green onions, finely chopped
  • 400g butternut pumpkin, cut into batons
  • Olive oil cooking spray
  • 1 large zucchini, cut into batons
  • 1 red capsicum, cut into batons
  • 187.50 ml plain flour
  • 1 egg
  • 64.38 gm milk
  • 625.00 ml fresh wholemeal breadcrumbs
  • 62.50 ml finely grated parmesan
  • Lemon wedges, to serve
  • 125.00 ml plain reduced-fat Greek-style yoghurt
  • 20.00 ml finely chopped gherkin
  • tbsp chopped fresh flat-leaf parsley leaves
  • 2 tsp chopped fresh dill
  • 1 tsp chopped capers
Instructions:
  • In a large saucepan, cover the potato with cold water and bring to a boil over high heat. Cook for 8 to 10 minutes until tender. Drain and return to the pan. Mash until smooth, then season with salt and pepper to taste.
  • In a food processor, finely chop the fish. Transfer the fish to a large bowl and combine with mashed potato, peas, and onion. Mix thoroughly. Shape 2 level tablespoons of the mixture into a 2cm x 8cm finger shape to make 12 fish fingers. Place them on a baking tray lined with baking paper and refrigerate for 20 minutes before cooking.
  • In a small bowl, mix together yogurt, gherkin, parsley, dill, capers, salt, and pepper to create a delicious yogurt tartare.
  • Preheat the oven to 220C/200C fan-forced and line 2 baking trays with baking paper. Spread the pumpkin on one tray, spray with oil, season with salt and pepper, and roast for 10 minutes. Then add the zucchini and capsicum to the pumpkin on the tray, spray with oil again, and roast for an additional 20 to 25 minutes until the vegetables are golden and tender.
  • Spray the second baking paper-lined tray with oil. Spread the flour on a plate. Mix the egg and milk in a shallow bowl. Combine breadcrumbs and parmesan on a separate plate. Roll each fish finger in flour, dip in the egg mixture, coat with breadcrumbs and parmesan, then place on the tray. Repeat with the remaining fish fingers and spray with oil before baking.
  • Bake fish fingers for 15 minutes, until golden and crisp, flipping halfway through.
  • Present the fish fingers and veggie chips alongside lemon wedges and yogurt tartare.

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