Our Coconut fish and oven-baked wedges recipe is an everyday choice.
Ingredients
- 300g red rascal potatoes, cut into wedges
- 250g orange sweet potato, cut into wedges
- 240g parsnips, cut into wedges
- Olive oil cooking spray
- 1/2 cup dried wholegrain breadcrumbs
- 2 tablespoons finely chopped fresh flat-leaf parsley leaves
- 1/3 cup shredded coconut
- 1 eggwhite, lightly beaten
- 4 (150g each) small ling fish fillets, cut into 2cm strips
- 200g tub plain reduced-fat yoghurt
- 2 teaspoons finely grated lemon rind
- 1 tablespoon finely chopped fresh chives
Method
- Step 1Preheat oven to 220°C/200°C fan-forced. Line 2 baking trays with baking paper. Place potato, sweet potato and parsnip on 1 prepared tray. Spray with oil. Place tray on top shelf of oven. Bake for 25 minutes.
- Step 2Meanwhile, combine breadcrumbs, parsley and coconut in a bowl. Place egg in a shallow bowl. Dip 1 fish strip in egg and then breadcrumb mixture. Place on remaining prepared tray. Repeat with remaining fish, egg and breadcrumb mixture. Spray with oil.
- Step 3Place tray on lowest oven shelf. Bake for 20 minutes or until potato and parsnips are tender and golden.
- Step 4Combine yoghurt, lemon rind and chives in a bowl. Season with pepper. Serve with fish and vegetable wedges.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1500 kj
Energy
9.7g
Fat Total
4.8g
Saturated Fat
4.9g
Fibre
39.1g
Protein
74mg
Cholesterol
352mg
Sodium
33.7g
Carbs (total)
All nutrition values are per serve
Notes
Ask your parents to supervise your cooking, and ask for help when cutting or using the oven or stove.
You will need to use a set of measuring cups for this recipe.
- Author: Liz Macri
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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