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

Nutritional Information (amount per serving)

Calories
293kcal
Carbs
126.4g
Sugar
13.4g
Fat
17.3g
Saturates
2.5g
Protein
54.0g

Serves 2   Approx time: 45   Difficulty: super easy

Ingredients

  • 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
  • ½ lemon, juice of
  • 1 tablespoon fat-free natural yoghurt
  •  

    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.

    Copyright © 2014 JamieOliver.com