Anyone else getting over cooking three meals a day and not being able to go and eat out? Running out of clever new meal ideas? Luckily Mama’s found a cookbook that does the thinking for you, so you get delicious home-cooked food on the table. Packed with simple solutions, easy-to-follow advice and expert tips, The Feel-Good Family Food Plan is perfect to up your iso-cooking repertoire.
Coconut Fish Fingers with Sweet Potato Fries
Prep time: 15 minutes
Cook time: 40 minutes
Serves: 4
Serve the fish with the fries and a lovely big salad of mixed greens and other vegies dressed with one of the salad dressings from pages 104–105.
Ingredients
800 g sweet potatoes, scrubbed, skin on
2 tablespoons extra virgin olive oil
1 teaspoon smoked paprika
400 g flathead fillets (or any firm white fish)
1 cup (60 g) fresh wholemeal sourdough breadcrumbs
2 tablespoons shredded or desiccated coconut
1/4 cup (50 g) semolina
1/4 cup (35 g) plain flour
2 large eggs
Salt flakes
Method
Preheat the oven to 200°C. Line a large baking tray with baking paper.
Cut the sweet potatoes into large, long matchsticks and place in a large bowl. Toss with 1 tablespoon of the oil and sprinkle with the paprika and freshly ground black pepper. Spread the fries on the tray in a single layer. Bake for about 40 minutes, flipping halfway through the cooking time, or until the fries are browned and cooked through. Don’t worry if the edges of the fries become slightly darkened.
While the fries are cooking, cut the flathead fillets into fingers (one fillet will make approximately three fish fingers).
Combine the breadcrumbs, coconut and semolina in a shallow bowl. Season with freshly ground black pepper. Put the flour in another shallow bowl. Whisk the eggs in a third shallow bowl.
Dust the fish in the flour, then dip into the egg, turning to coat. Finally, toss the fish in the breadcrumbs, covering all sides.
Heat the remaining 1 tablespoon of oil in a large frying pan over medium–low heat. Cook the fish, turning, until golden and cooked through, about 8–10 minutes. Don’t let the pan get too hot otherwise the crumbs will burn.
Remove the fries from the oven and sprinkle with a little salt. Serve immediately with the fish fingers.
Nutrition per serve
Energy 2020kJ
Protein 32g
Fat 16g (Sat Fat 5g, Poly 2g, Mono 8g)
Carbohydrate 49g
Fibre 8g
Images and text from The Feel-Good Family Food Plan by Dr Joanna McMillan with Melissa Clark. Photography by Alan Benson.
Murdoch Books RRP $35.00
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