Panko crumbed fish with salt & vinegar roasties, mushy peas & garlic aioli
Print RecipeServings: people
Ingredients
- 2 tbsps Olive oil first
- 400 grams Potatoes
- 200 grams Sweet potato
- 3 tbsp Apple cider vinegar
- 1 tsp Sea salt
- 450 grams White fish skinless, boneless
- 2 Egg free range
- 40 grams Panko breadcrumbs
- 2 tbsp Flour
- 2 tsp Olive oil second
- 1 Lemon
- 1 cup Peas
- 50 grams Garlic aioli or similar
Instructions
PREP & STEAM ROASTIES
- Bring a large steamer pot of water to a boil. Drizzle a large oven tray with the first measure of oil and heat in the oven to 220°C, fan-forced. Dice the unpeeled potatoes and sweet potato into 1cm-thick cubes. Add to the steamer pot of boiling water and cook for 10 mins, then remove from heat (reserving the water), shake to rough up the veggies then set aside for a few minutes for the water to evaporate.
COOK ROASTIES
- Then carefully pour the veggies onto the hot oiled tray, drizzle with the apple cider vinegar, season with the salt and toss to coat. Roast for 25 mins or until golden and crispy.
- PREP FISH. Cut the fish lengthwise into 2 pieces. Whisk the egg in a shallow dish. Put the breadcrumbs and flour in separate shallow dishes. Dust the fish with the flour, shake off the excess, then dip in the egg and coat in the breadcrumbs.
COOK FISH
- Heat the second measure of oil in a medium frypan over medium heat. Cook the fish for 4 mins on each side, or until golden and cooked through. Drain on a paper towel. Season with salt and pepper.
COOK PEAS
- Meanwhile, slice the lemon in half, then one half into quarters. Cook the peas in the reserved steamer pot of boiling water (adding more water if needed) for 2-3 mins, until just tender. Drain then transfer the peas to the drained pot, squeeze in the juice from the lemon half, season with salt and pepper and mash until mushy.
TO SERVE
- Divide the panko-crumbed fish with salt & vinegar roasties and mushy peas between plates. Serve with the garlic aioli and remaining lemon on the side.
Nutrition
Calories: 487kcal | Carbohydrates: 45g | Protein: 32g | Fat: 19g | Saturated Fat: 4g | Cholesterol: 142mg | Sodium: 896mg | Potassium: 1125mg | Fiber: 7g | Sugar: 6g | Calcium: 78mg | Iron: 3mg
Dietary note: Be sure to check the label and ensure the ingredients match your dietary requirements/preferences.
Ingredients note: Nutritional information is an estimate based on average ingredients by all brands.
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