Oven baked fish with sweet potato wedges
Organisation: LiveLighter
Preparation: 5 minutes
Cooking time: 25 min
Serves: 4
Type of recipe: Healthy mains
Recipe
This Oven-Baked Fish with Sweet Potato Wedges is a simple yet delicious dish that's full of flavor! Crispy, golden fish fillets are coated in a crunchy breadcrumb and Parmesan crust, then baked to perfection alongside sweet potato wedges. The wedges are crispy on the outside and tender on the inside, making the perfect pairing for the tender fish. Served with a fresh garden salad and lemon wedges, this meal is both nutritious and satisfying, perfect for a wholesome dinner any night of the week.
Ingredients
- 1 kg sweet potato, cut into wedges
- olive or canola oil spray
- ¾ cup breadcrumbs
- 1 tablespoon Parmesan cheese, grated
- ¼ cup basil leaves, chopped
- 1 egg, beaten
- 4 x 120 g firm white fish fillets
- garden salad and lemon wedges, to serve
Method
1. Preheat oven to 230ºC (210ºC fan-forced) and line 2 baking trays with non-stick baking paper.
2. Spread potatoes in a single layer on a tray, spray liberally with oil and bake for 15 minutes on top shelf of the oven.
3. Combine breadcrumbs, cheese and basil in a shallow dish. Fill a separate shallow bowl with beaten egg. Dip fish in egg wash, shake off excess so it is damp but not wet. Add fish to breadcrumb mixture, turning to make sure it is well coated and gently press on crumbs. Spray liberally with oil. Arrange on the second baking tray and place in oven underneath wedges.
4. Turn wedges over and bake both for 10 minutes until fish is golden and cooked through and wedges are crisp.
5. Divide between plates and serve with salad and lemon on the side.
Variation: For extra flavour, sprinkle some chopped rosemary leaves, finely grated lemon rind, dried chilli flakes or your favourite spice over the sweet potato chips before baking.
Nutrition information:
| Per serve (4) | |
| Energy | 2274kj |
| Fat - total | 19g |
| Fat - saturated | 3.5g |
| Carbohydrates | 58.4g |
| Protein | 40.4g |
| Sodium | 348mg |
| Fibre | 8.3g |
ACKNOWLEGEMENT:
Recipe from reproduced with permission from LiveLighter. Delivered by the Cancer Council Victoria, in partnership with the Heart Foundation, LiveLighter is funded by the State Government and is viewed as a critical element of Healthy Together Victoria www.livelighter.com.au
