Name: Herb-breaded fish with sweet potato wedges
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 2
Ingredients: Quick tomato salsa; 2 spring onions finely chopped; 2 or 3 ripe tomatoes (about 225g/8oz total weight) skinned deseeded and finely chopped; 1 tsp olive oil; 1 tbsp finely shredded fresh basil; Freshly ground black pepper to taste; Sweet potato wedges; 1 large sweet potato (about 450g/1lb) scrubbed or peeled; 2 tsp olive oil; A good pinch or two of dried thyme; Herb-breaded fish; 55g (2oz) fresh wholemeal or white breadcrumbs; 1½ tsp finely grated lemon zest; 2 tbsp chopped fresh flat-leaf parsley; ½ tsp dried crushed chilli flakes (optional); 2 thick-cut sustainable skinless white fish fillets such as pollock; (about 140g/5oz each); 1 egg beaten; 1½ tsp olive oil

Meal type: Main meal

Serves: 2

Preparation time: 25 minutes

Cooking time: 30 minutes

Preheat oven to 200ºC/180ºC fan/gas mark 6. Combine all salsa ingredients in a bowl. Cover; set aside until ready to serve.
Cut sweet potato in half widthways, and each half into 8 wedges. Place in a small, shallow, non-stick roasting tin. Add olive oil, thyme and black pepper; toss to coat wedges all over. Spread out in a single layer. Bake for about 30 minutes, turning twice, until wedges are tender and tinged brown along edges.
Meanwhile, for fish, combine breadcrumbs, lemon zest, parsley, chilli flakes (if using) and black pepper in a shallow dish. Dip fish fillets into beaten egg and then in breadcrumb mixture, turning fish to coat all over. Put coated fish on a lightly greased, non-stick baking sheet; drizzle over olive oil.
Bake fish in oven for final 20 minutes of potato wedges’ cooking time or until cooked. Serve breaded fish with potato wedges, tomato salsa and cooked peas or green beans.

Cook’s tips

Add 1 small crushed clove of garlic to the salsa, if you like.
For the breadcrumb coating, try using orange or lime zest in place of the lemon zest.

Energy 2050kJ 487kcal 24%

Carbs 66.6g -

Fat 12g Low 17%

Saturates 2.3g Low 12%

Sugar 16.5g Low 18%

Salt 1g Low 17%

% = an adult's reference intake

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Ingredients

Quick tomato salsa

2 spring onions, finely chopped

2 or 3 ripe tomatoes (about 225g/8oz total weight), skinned, deseeded and finely chopped

1 tsp olive oil

1 tbsp finely shredded fresh basil

Freshly ground black pepper, to taste

Sweet potato wedges

1 large sweet potato (about 450g/1lb), scrubbed or peeled

2 tsp olive oil

A good pinch or two of dried thyme

Herb-breaded fish

55g (2oz) fresh wholemeal or white breadcrumbs

1½ tsp finely grated lemon zest

2 tbsp chopped fresh flat-leaf parsley

½ tsp dried crushed chilli flakes (optional)

2 thick-cut sustainable skinless white fish fillets, such as pollock

(about 140g/5oz each)

1 egg, beaten

1½ tsp olive oil

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Herb-breaded fish with sweet potato wedges

Cook’s tips

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Healthier Caesar salad

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