Fish Fingers with Sweet Potato Wedges

Fish Fingers with Sweet Potato Wedges


COVID-19 put Easter trips on ice for Aussie families, so the Heart Foundation has put together a heart-healthy recipe to help you enjoy eggcellent eating at home. 

Heart Foundation dietitian Maria Packard said now was the time to go easy on hot cross buns and chocolate as COVID-19 forces families to stay at home and restrict their daily physical activities. 

"Why not start Easter morning with a heart healthy breakfast to fill you up and help cut down unhealthy snacking during the day. Eating well can help our support mind, body and soul, especially as people adapt their exercise routines to living in lockdown," Ms Packard said. 

"While the occasional chocolate treat is OK, opt for quality over quantity. 

"Heart healthy eating is about the variety of foods consumed regularly over time – not just focussing on individual nutrients or foods. Regularly eating a good mix of healthy plant-based foods, with smaller amounts of animal proteins and cutting down unhealthy junk foods will help reduce your risks for heart disease." 

Cooking Time 30 minutes (preparation time 25 minutes)
Serves 4

Ingredients
600g skinless, boneless, thick white fish fillets
1 large (650g) sweet potato, skin scrubbed, cut into 3cm thick wedges
Olive oil cooking spray
1 cup cooked quinoa, cooled (see Tips)
½ cup panko breadcrumbs
1 tablespoon sesame seeds, toasted
2 teaspoons sweet paprika
2 eggs
2 tablespoons plain flour
60g mixed baby salad leaves and lemon wedges, to serve

Tartare Sauce:
½ cup reduced fat Greek yoghurt
1 green shallot, finely chopped
2 small whole gherkins, drained , finely chopped
1 tablespoon chopped fresh parsley
1 tablespoon lemon juice

Method
Cut fish into strips, about 2cm wide x 8cm in length. Place in a large bowl.
Arrange sweet potato wedges over base of a large, baking paper-lined roasting pan. Spray evenly with cooking oil spray. Bake in a 220Cc oven (fan-forced) for about 30 minutes or until browned and tender,. tTurning halfway during cooking time.
Meanwhile, prepare fish fingers. Combine quinoa, breadcrumbs, sesame seeds and paprika in a large, shallow dish. Lightly beat eggs in a shallow bowl.
Sprinkle fish strips with flour and toss to coat. Dip strips, one at a time, in beaten egg, then toss in quinoa mixture, pressing on firmly. Place on a large, baking paper-lined oven tray. Spray evenly with cooking oil.
Cook fish in same 220Cc oven, on shelf above potato wedges, for about 15 minutes, or until coating is golden and fish flakes easily when tested with a fork.
To make tartare sauce, combine all ingredients in a small bowl.
Serve fish and wedges with salad leaves and tartare sauce. Garnish with lemon.

Tips:
For 1 cup cooked quinoa, rinse 1/3 cup raw quinoa in a sieve under cold running water. Transfer to a small saucepan. Add 2/3 cup water. Bring to the boil. Reduce heat, simmer covered, for about 15 minutes, or until water has been absorbed. Transfer to a bowl to cool. Fish can be crumbed several hours ahead. Keep, covered on prepared tray in fridge. Uncover and cook as required.





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