Pouting fish fingers, sweet potato chips & cheat’s basil mayo

Fish Fingers

Serves 2

  • 2 x 130 g pouting or whiting fillets, from sustainable sources, ask your fishmonger, skin on, scaled and pin-boned

  • sea salt

  • freshly ground black pepper

  • 2 heaped tablespoons plain flour

  • 1 free-range egg, beaten

  • 50 g fresh breadcrumbs

  • 1 clove garlic, crushed

  • 2 sprigs fresh rosemary

  • ½ lemon, cut into wedges

  • For the sweet potato chips

  • 2 medium sweet potatoes, scrubbed clean and cut lengthways into 8 wedges

  • ½ teaspoon sweet smoked paprika

  • olive oil

  • For the basil mayo

  • 4 sprigs fresh basil

  • 1 heaped tablespoon low-fat mayonnaise, made with free-range eggs

  • juice of ½ lemon

  • 1 tablespoon fat-free natural yoghurt

Preheat the oven to 200ºC/400ºF/gas 6. Toss the sweet potato wedges in a roasting tray with a pinch of salt and pepper, the paprika and a lug of olive oil. Cook in the hot oven for 35 to 40 minutes, or until golden and cooked through.



Meanwhile, put the pouting fillets on a board and sprinkle over a pinch of salt and pepper and the flour, making sure they're well coated on both sides. Dunk the floured fillets in the beaten egg then transfer them to the breadcrumbs and push and turn them until well coated on all sides.



Put a large frying pan on a medium heat. Add a good lug of olive oil along with the garlic and rosemary to flavour the oil. When the garlic starts to sizzle, it's time to add the fish. Shake the fillets so any excess breadcrumbs fall off then add to the pan, skin-side down. If you're cooking fish fingers, they'll need 5 to 6 minutes; a whole fillet will take 7 to 8 minutes. Don't be tempted to touch the fish, use your instincts and let it cook until golden on the underside before flipping it over and reducing to a low heat while it finishes cooking.



Meanwhile, chop off the tough ends of the basil stalks then pound the rest of it with a pinch of salt in a pestle and mortar until you've got a paste. Add the mayonnaise, yoghurt and lemon juice and muddle it all together.



Serve the pouting with a portion of sweet potato chips, a good dollop of basil mayo and a wedge of lemon for squeezing over. Delicious with a crisp green salad or hot buttered peas.

Nutritional Information

Pouting fish fingers, sweet potato chips & cheat’s basil mayo

A great British dish with a twist

More Dinner for two recipes >
0 foodies cooked this
I love this classic combo, and the sweet potato chips make a nice change from normal spuds!
Serves 2
45m
Super easy
Print this recipe
Method



Preheat the oven to 200ºC/400ºF/gas 6. Toss the sweet potato wedges in a roasting tray with a pinch of salt and pepper, the paprika and a lug of olive oil. Cook in the hot oven for 35 to 40 minutes, or until golden and cooked through.

Meanwhile, put the pouting fillets on a board and sprinkle over a pinch of salt and pepper and the flour, making sure they're well coated on both sides. Dunk the floured fillets in the beaten egg then transfer them to the breadcrumbs and push and turn them until well coated on all sides.

Put a large frying pan on a medium heat. Add a good lug of olive oil along with the garlic and rosemary to flavour the oil. When the garlic starts to sizzle, it's time to add the fish. Shake the fillets so any excess breadcrumbs fall off then add to the pan, skin-side down. If you're cooking fish fingers, they'll need 5 to 6 minutes; a whole fillet will take 7 to 8 minutes. Don't be tempted to touch the fish, use your instincts and let it cook until golden on the underside before flipping it over and reducing to a low heat while it finishes cooking.

Meanwhile, chop off the tough ends of the basil stalks then pound the rest of it with a pinch of salt in a pestle and mortar until you've got a paste. Add the mayonnaise, yoghurt and lemon juice and muddle it all together.

Serve the pouting with a portion of sweet potato chips, a good dollop of basil mayo and a wedge of lemon for squeezing over. Delicious with a crisp green salad or hot buttered peas.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 293
    15%
  • Carbs 126.4g
    49%
  • Sugar 13.4g 15%
  • Fat 17.3g 25%
  • Saturates 2.5g 13%
  • Protein 54.0g 120%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus

  • 2 x 130 g pouting or whiting fillets, from sustainable sources, ask your fishmonger, skin on, scaled and pin-boned

  • sea salt

  • freshly ground black pepper

  • 2 heaped tablespoons plain flour

  • 1 free-range egg, beaten

  • 50 g fresh breadcrumbs

  • 1 clove garlic, crushed

  • 2 sprigs fresh rosemary

  • ½ lemon, cut into wedges

  • For the sweet potato chips

  • 2 medium sweet potatoes, scrubbed clean and cut lengthways into 8 wedges

  • ½ teaspoon sweet smoked paprika

  • olive oil

  • For the basil mayo

  • 4 sprigs fresh basil

  • 1 heaped tablespoon low-fat mayonnaise, made with free-range eggs

  • juice of ½ lemon

  • 1 tablespoon fat-free natural yoghurt