Coconut Fish Fingers

Coconut Fish Fingers

Blood Sugar: 10Servings: 4Preparation Time: 55minMeal Category: Dinner
Micronutrients:Vitamin AOmega 3Calcium

Macronutrients per 100g

Energy
140kcal
Sugar
4g
Fat
4g
Fiber
2g
Sat fat
1g
Protein
8g
Carbs
17g
Sodium
74mg

Ingredients

800g / 28.22oz scrubbed, skin on Sweet potatoes, 3 tbsp Extra virgin olive oil, 1 tsp Smoked paprika, 400g / 14.11oz or any firm white fish Flathead fillets, 60g / 2.12oz Fresh wholemeal sourdough breadcrumbs, 2 tbsp Shredded or desiccated coconut, 50g / 1.76oz Semolina, 35g / 1.23oz Plain flour, 2 large Eggs, to taste Salt flakes, to taste Freshly ground black pepper

Preparation

1. Preheat the oven to 200°C (392°F). Line a baking tray with baking paper. 2. Cut 800g / 28.22oz scrubbed, skin-on Sweet potatoes into matchsticks. Toss with 1 tbsp Extra virgin olive oil, 1 tsp Smoked paprika, and freshly ground black pepper. 3. Spread fries on tray in a single layer. Bake for 40 minutes, flipping halfway. 4. Cut 400g / 14.11oz Flathead fillets into fingers. 5. Combine 60g / 2.12oz breadcrumbs, 2 tbsp shredded or desiccated coconut, and 50g / 1.76oz Semolina. 6. Season with salt flakes. 7. Put 35g / 1.23oz Plain flour in another bowl. 8. Whisk 2 large Eggs in a third bowl. 9. Dust fish in flour, dip in egg, then breadcrumb mixture. 10. Heat 1 tbsp Extra virgin olive oil in a pan over medium-low heat. Cook fish, turning, for 8-10 minutes until golden and cooked through.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
20% of RDI
Vitamin C
7% of RDI
Omega 3
61% of RDI
Vitamin A
44% of RDI
Calcium
39% of RDI
Folate
22% of RDI

Good to know

Don't let the pan get too hot to avoid burning the crumbs. Serve with a mixed greens salad for a balanced meal.

How to Prepare

1. Preheat the oven to 200°C (392°F). Line a baking tray with baking paper. 2. Cut 800g / 28.22oz scrubbed, skin-on Sweet potatoes into matchsticks. Toss with 1 tbsp Extra virgin olive oil, 1 tsp Smoked paprika, and freshly ground black pepper. 3. Spread fries on tray in a single layer. Bake for 40 minutes, flipping halfway. 4. Cut 400g / 14.11oz Flathead fillets into fingers. 5. Combine 60g / 2.12oz breadcrumbs, 2 tbsp shredded or desiccated coconut, and 50g / 1.76oz Semolina. 6. Season with salt flakes. 7. Put 35g / 1.23oz Plain flour in another bowl. 8. Whisk 2 large Eggs in a third bowl. 9. Dust fish in flour, dip in egg, then breadcrumb mixture. 10. Heat 1 tbsp Extra virgin olive oil in a pan over medium-low heat. Cook fish, turning, for 8-10 minutes until golden and cooked through.

Good to Know

Don't let the pan get too hot to avoid burning the crumbs. Serve with a mixed greens salad for a balanced meal.

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