Oven Baked Fish with Sweet Potato Wedges
Prep: 5 mins
Cook: 25 mins
Serves: 4
3

Ingredients

  • 1 kg sweet potato, cut into wedges
  • olive or canola oil spray
  • 3/4 cup breadcrumbs
  • 1 tbs Parmesan cheese, grated
  • 1/4 cup basil leaves, chopped
  • 1 egg, beaten
  • 4 x 120 g firm white boneless fish fillet
  • garden salad and lemon wedges, to serve

Method

  1. Preheat oven to 230ºC (210ºC fan-forced) and line 2 baking trays with non-stick baking paper.
  2. Spread potatoes in a single layer on a tray, spray liberally with oil and bake for 15 minutes on top shelf of the oven.
  3. Combine breadcrumbs, cheese and basil in a shallow dish. Fill a separate shallow bowl with beaten egg. Dip fish in egg wash, shake off excess so it is damp but not wet. Add fish to breadcrumb mixture, turning to make sure it is well coated and gently press on crumbs. Spray liberally with oil. Arrange on the second baking tray and place in oven underneath wedges.
  4. Turn wedges over and bake both for 10 minutes until fish is golden and cooked through and wedges are crisp.
  5. Divide between plates and serve with salad and lemon on the side.

Variation: For extra flavour, sprinkle some chopped rosemary leaves, finely grated lemon rind, dried chilli flakes or your favourite spice over the sweet potato chips before baking.
  • recipe step image
    Ingredients

Healthy tip!

We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.

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Nutrition Information

per serving per 100g
Energy 2274 kJ 423 kJ
Protein 40.4 g 7.5 g
Fat, total 19 g 3.5 g
— saturated 3.5 g 0.7 g
Carbohydrate 48.4 g 9 g
— sugars 16.6 g 3.1 g
Sodium 348 mg 64.9 mg
Fibre 8.3 g 1.6 g

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Comments (4)

  • Avatar

    Super delicious and filling!
    Alex McM
    Posted on: 23 Apr 20

  • Avatar

    We really enjoyed this, and we used basa. It was great!
    Calli Parker
    Posted on: 02 Jul 19

  • Avatar

    Easy, quick AND delicious! A regular menu item now.
    Mias Mum
    Posted on: 19 Feb 14

  • Avatar

    I made this with Barramundi. It was delicious and super easy. I'll be making it again soon!
    Sal Blane
    Posted on: 15 Jan 14

Rating (4 ratings)

3




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