Fish fingers with vege chips and sweet relish
Time to make: 1 hr 5 mins
( Hands-on time: 30 mins )
(at time of publication)
Nutrition Info.(per serve)
- 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
Total fat 11g
Saturated fat 2g
Dietary fibre 8g
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.
Make it gluten free: Use gluten-free cornflakes and breadcrumbs and check ground spices are gluten free.
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.
Rate this recipe
0 People Rated This Recipe
- (0 / 5)