Fish n Chips
Looking for a delicious and wholesome twist on a classic family favourite? Look no further! My healthy homemade fish and chips recipe is here to satisfy your cravings without compromising your well-being. This delightful meal combines tender, flaky fish with crispy, oven-baked sweet potato chips for a yummy indulgence that your whole family will love. Get ready to savour the flavours of this nutritious take on a beloved classic – it’s the perfect dish for a memorable family meal that’s both tasty and good for you.
DIETARY: GF, NF
ALLERGENS: Fish, Egg, Dairy
AGE GROUP: 8 months+
SERVES: 4-6
PREP: 15 mins
COOK: 40 mins
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Ingredients
Batch Cook
Multiply the recipe to prep extras for the week.| 680g fish filet of choice (salmon, snapper, flathead, barramundi, cod), skin off, no bones | |
| 135g rice breadcrumbs | |
| 60g arrowroot | |
| 2 eggs | |
| 60ml milk of choice | |
| 2 large sweet potatoes, peeled (optional) and cut into wedges | |
| Extra virgin olive oil, for frying |
Directions
1.
Cut the fish filet into finger-sized pieces and set aside.
Mark as complete
2.
In a medium-sized bowl, place the cornstarch.
Mark as complete
3.
In a separate bowl, place the rice breadcrumbs.
Mark as complete
4.
In a shallow bowl, combine the milk and eggs and whisk together using a fork.
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5.
Dip each fish piece separately into the cornstarch or arrowroot, then into the egg mix and finally into the breadcrumbs. Press down firmly to ensure that each fish finger has a thick coating of the breadcrumb mix.
Mark as complete
6.
Coat a large frypan with 1-2 tbsp of olive oil and set over medium heat.
Mark as complete
7.
Cooking in batches, fry the fish fingers for approx. 3-4 mins on each side or until golden brown. Drain on paper towel.
Mark as complete
8.
Preheat oven to 180°C.
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9.
Arrange the potato wedges on a baking tray lined with baking paper and drizzle with some olive oil. Bake in the oven for 30-40 mins depending on the thickness of your wedges or until golden brown and crispy.
Mark as complete
Notes
MANDY’S SERVING SUGGESTION: Serve with fish ‘n chips with a homemade dip such as tzatziki and steamed vegetables.
STORING LEFTOVERS: Store in an airtight container in the fridge for up to 3 days or freeze for up to 4 months.
Prep tips: For larger quantities, crumb whole fish filets and fry, then cut into strips. They can be baked in the oven at 180°C for 25-30 mins instead of fried but they will be less crispy.
Allergies: For an egg-free version: Swap eggs for an extra ¼ cup of milk and dip the fish in milk only, before dipping in the breadcrumbs. For a dairy-free version: Swap cow’s milk for coconut, soy or oat milk. For a vegetarian version: Swap fish for firm tofu.
Easy ingredient swaps: Swap rice breadcrumbs for wholemeal breadcrumbs and cornflour for wholemeal spelt flour if you don’t require the recipe to be gluten-free. Swap sweet potatoes for regular potatoes.
Additional boosters: Swap ½ of the breadcrumbs for pumpkin seed meal or sesame seeds.
Baby-friendly version: Serve mashed or cut into finger food-sized pieces.
For fussy eaters: Use white fish and ensure the fish fingers are crispy and crunchy.
