Fish fingers with vege chips and sweet relish

Have a go at making our healthy homemade fish fingers with vege chips and sweet relish recipe – it's well worth it and easier than you might think!

Serves: 4

Time to make: 1 hr 5 mins

Hands-on time: 30 mins

Ingredients

More weights & measures

BeetrootBeetsX and parsnip chips
2 parsnips, cut into thin slices, lengthways
1 beetrootbeetsX, sliced thinly in a food processor
spray oil

Crumbed fish
1 cup cornflakes
1 teaspoon dried oregano
1 teaspoon dried thyme
½ teaspoon smoked paprika
sprinkle cayenne pepper
sprinkle ground black pepper
¹/³ cup finely chopped fresh flat leaf parsley
½ cup breadcrumbs
1 egg
1 tablespoon olive oil
400g firm white fish fillet, cut into fingers

Sweet corn sweetcornXand pineapple relish
1 cup sweet corn sweetcornXkernels
1 cup roughly chopped pineapple
3 baby sweet capsicums, diced

Instructions

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1 Preheat oven to 190°C. Line 3 baking trays with baking paper.

2 Arrange parsnips on one tray and beetroot on another (so the beetroot colour does not bleed into the parsnip) and spray with oil. Cook for 30-35 minutes, or until crispy, turning once and respraying with oil.

3 Meanwhile, in a bag, place cornflakes and crush with your hands to form crumbs.

4 In a bowl, combine the 5 dried herbs and spices with parsley, breadcrumbs and cornflakes. Place crumb mix in a wide, shallow dish.

5 In a cup, beat egg and oil. Place in another shallow dish.

6 Dunk fish pieces in the egg mix then in crumbs to coat evenly.

7 Place on the third baking tray and put in oven. Bake for 20-25 minutes. Turn the vege chips and re-spray while the oven is open. 8 In a small bowl, using a hand blender, pulse corn, pineapple and capsicum until it forms a chunky relish. Season with pepper to taste.

9 Serve fish and fries with relish on the side.

Variations

Make it gluten free: Use gluten-free cornflakes and breadcrumbs and check ground spices are gluten free.

HFG tip

The relish makes a tasty dip to serve with barbecue foods too. It keeps well in the fridge for 2 days. Add a little chopped spring onion for extra flavour.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 385 cal

Kilojoules 1500 kJ

Protein 25 g

Total fat 11 g

Saturated fat 2 g

Carbohydrates 35 g

Sugar 19 g

Dietary fibre 8 g

Sodium 250 mg

Calcium 100 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.