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Fish Fingers with Sweet Potato Wedges

RECIPESPLUS
18Ingredients
55Minutes
490Calories
Read Directions

Ingredients

US|METRIC
  • 2 sweet potatoes (peeled and cut into wedges)
  • 1 tablespoon olive oil
  • 1 tablespoon dijon mustard
  • 1 tablespoon thyme leaves
  • 1/4 cup flour
  • 1 pound white fish fillets (firm, cut into strips)
  • 1/3 cup milk
  • 1 egg (lightly beaten)
  • 1 cup dry breadcrumbs
  • 1 tablespoon grated parmesan cheese
  • 1 teaspoon grated lemon peel
  • lemon wedges (to serve)
  • 1/2 cup low fat mayonnaise
  • 1 tablespoon capers (chopped)
  • 1 tablespoon chopped parsley
  • 1 green onion (chopped)
  • 1 teaspoon grated lemon peel (finely)
  • 1 teaspoon lemon juice

Directions

  1. Preheat the oven to 425°F. Line 2 baking sheets with parchment paper. Toss sweet potatoes with oil, mustard and thyme in a large bowl. Season to taste. Arrange in a single layer on one baking sheet. Bake 20 mins.
  2. Meanwhile, season flour with salt and pepper. Toss fish pieces in seasoned flour, shaking off excess. Dip into combined milk and egg. Coat in combined breadcrumbs, Parmesan cheese and lemon peel, pressing firmly. Place on second baking sheet. Refrigerate 15 mins. Spray with no stick cooking spray.
  3. Bake fish with sweet potato wedges for a further 10-15 mins, turning fish halfway through cooking, until golden and cooked through.
  4. For the tartar sauce, combine all ingredients in a small bowl, stirring well. Serve fish and sweet potato wedges with tartar sauce and lemon wedges.
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NutritionView More

490Calories
Sodium25% DV600mg
Fat37% DV24g
Protein59% DV30g
Carbs14% DV41g
Fiber20% DV5g
Calories490Calories from Fat220
% DAILY VALUE
Total Fat24g37%
Saturated Fat4.5g23%
Trans Fat
Cholesterol135mg45%
Sodium600mg25%
Potassium760mg22%
Protein30g59%
Calories from Fat220
% DAILY VALUE
Total Carbohydrate41g14%
Dietary Fiber5g20%
Sugars7g14%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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