Healthier fish fingers with potato wedges and yoghurt tartare
- 1½ cups panko breadcrumbs
- 2 teaspoons paprika
- 500g red skinned potatoes, cut into wedges
- 1 egg
- 1 tablespoon plain flourall purpose flourX
- 600g flathead fillets, cut into 2cm x 12cm long strips
- 400g frozen peas
- 25g reduced-fat table spread
- 100g watercress sprigs
- 1 small red onion, thinly sliced
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- 1 lemon, cut into wedges, to serve
- Yoghurt tartare
- ²⁄³ cup reduced-fat Greek-style yoghurt
- 1 teaspoon Dijon mustard
- 1 tablespoon drained capers, finely chopped
- 1 gherkin, finely chopped
- 1 tablespoon finely chopped dill
- 1 tablespoon lemon juice
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1 Preheat oven to 190°C. Line two baking trays with baking paper. Place breadcrumbs on one prepared tray and bake for 5 minutes or until golden. Transfer to a shallow dish and add paprika, stirring to combine. Set alongside just used baking-paper lined tray, ready for fish.
2 Place potatoes on remaining tray. Lightly spray with olive oil, season with freshly ground black pepper and bake for 45 minutes or until tender and golden.
3 Meanwhile, to make yoghurt tartare, combine all ingredients in a small bowl. Season with freshly ground black pepper. Refrigerate until required.
4 Whisk egg and flour in a small shallow bowl. Add fish, turning to coat. Working with one strip at time, coat fish in breadcrumb mixture, pressing lightly to secure, then transfer to prepared tray. Lightly spray with oil, then bake for last 15 minutes of potato cooking time or until golden and cooked through.
5 Meanwhile, cook peas in a large saucepan of boiling water for 5 minutes or until just tender. Drain, transfer to a bowl and coarsely mash with a fork. Add table spread and freshly ground black pepper, stirring well to combine. Cover to keep warm.
6 Place watercress, onion, olive oil and vinegar in a small bowl, tossing gently to combine. Season with freshly ground black pepper. Divide fish fingers, peas and watercress salad among four serving plates. Drizzle over yoghurt tartare and serve with lemon wedges on the side.
Why it’s better – our version has 70 per cent less fat than battered fish & chips & nearly 50 per cent less salt. It also has twice as much fibre & nearly twice the protein.
Nutrition Info (per serve)
Total fat 12.3g
–Saturated fat 2.6g
Dietary fibre 11.4g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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