Fish bites with veggie wedges, salad & tomato sauce
Appliance/Function:
Ingredients
- 300 gram Potatoes
- 200 gram Sweet potatoes
- 2 cloves Garlic
- 2 tsp Olive oil first
- 450 gram Fish fillets or Chicken breast
- 1 Egg, free range
- 2 tbsp Flour
- ¼ cup Panko Breadcrumbs
- 2 tsp Olive oil second
- 2 tbsp Olive oil third
- 1 tsp Apple cider vinegar
- 1 Carrot
- 1 Cucumber
- 1 Tomato
- 1 Green lettuce Romaine, Iceberg, Cos
- ¼ cup Tomato sauce
Instructions
PREP INGREDIENTS
- Preheat the oven to 220°C, fan-forced. Line an oven tray with baking paper. Cut the unpeeled potatoes and sweet potatoes into 1cm-thick wedges. Peel and mince the garlic. Put the wedges, garlic and first measure of oil on the prepared oven tray, season with salt and pepper and toss to coat. Bake in the oven for 15-20 mins, or until golden and tender.
MAKE FISH BITES
- Cut the fish into bite-sized chunks. Whisk the egg in a bowl. Combine flour and a pinch of salt in a shallow dish. Add the breadcrumbs into a separate shallow dish. Dust the fish with the flour, shake off the excess, and then dip in the egg and coat in the breadcrumbs.
COOK FISH BITES
- Heat the second measure of oil in a large frypan on medium-high heat and cook the fish bites (you may need to do this in batches) for 3-4 mins, or until golden and cooked through.
MAKE SALAD
- Whisk the third measure of oil and apple cider vinegar in a large bowl and season with salt and pepper. Peel and julienne the carrot. Halve the cucumber lengthwise and thinly slice. Slice the tomato into wedges. Slice or tear up the lettuce leaves. Add the carrot, cucumber, tomato and lettuce to the dressing and toss to combine.
TO SERVE
- Divide the fish bites, veggie wedges and salad between plates with tomato sauce on the side for dipping.
Nutrition
Calories: 413kcal | Carbohydrates: 36g | Protein: 29g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 117mg | Sodium: 221mg | Potassium: 1138mg | Fiber: 5g | Sugar: 6g | Calcium: 68mg | Iron: 2mg