Fish fingers, sweet potato wedges and ketchup

Fish fingers, sweet potato wedges and ketchup recipe

1 rating

Get the kids involved with making these fish fingers and sweet potato wedges for a fantastic family meal. See method

  • Serves 4
  • 15 mins to prepare and 35 mins to cook
  • 639 calories / serving
  • Healthy

Ingredients

  • 3 large sweet potatoes, scrubbed
  • 30ml (2 tbsp) olive oil
  • 100g (3½oz) panko breadcrumbs
  • 1 unwaxed lemon, zested
  • 3 tbsp Parmesan, grated
  • 2 tbsp parsley, finely chopped
  • 2 tbsp plain flour
  • 2 medium eggs, lightly beaten
  • 2 x 350-400g (12-13oz) white fish fillets, skinned, deboned and cut into 8 chunky fingers

For the ketchup

  • 150g (5oz) cherry tomatoes
  • 3 tbsp tomato chutney
  • pinch caster sugar, to taste

Each serving contains

  • Energy

    2695kj
    639kcal
    32%
  • Fat

    16g 22%
  • Saturates

    5g 24%
  • Sugars

    16g 18%
  • Salt

    1.7g 28%

of the reference intake
Carbohydrate 71.3g Protein 49.1g Fibre 8.3g

Method

  1. Preheat oven to Gas Mark 6, 200°C, fan 180°C. Cut potatoes into wedges, place on a baking tray with 11⁄2 tbsp oil. Season and toss. Cook for 15 minutes.
  2. Meanwhile, place the breadcrumbs into a bowl, add lemon zest, Parmesan and parsley. Season and mix well. Sprinkle the flour onto a plate. Pour the beaten egg onto another plate.
  3. Dip the fish pieces into the flour, then the egg, then the crumbs, until coated. Place on a nonstick baking tray. Put the tomatoes into an ovenproof dish, drizzle with remaining oil, and season.
  4. When the potatoes have been cooking for 15 minutes, remove from the oven and turn over. Return to the oven with the tray of fish and dish of tomatoes. Cook for 20 minutes or until the fish and potatoes are golden.
  5. Five minutes before the fish and potatoes have finished cooking, remove the tomatoes from the oven and blitz in a food processor with the chutney until smooth. Sieve to remove lumps. Add sugar and season. Serve the fish and wedges in paper cones, or on a plate, with peas and lemon wedges.

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