Baked Fish Fingers With Wedges

13 Ingredients

Number of servings

2 gherkins, finely chopped
1/3 cup plain flour
700grams thick white fish fillets, cut into 3cm-wide fingers
650grams red skinned potatoes, cut into wedges
5milliliter virgin olive oil spray
1 lemon, cut into slices and wedges (to serve)
1/2 cup Greek-style yoghurt
1/2 cup finely grated parmesan
2tablespoons whole egg mayonnaise
1tablespoons baby capers, finely chopped
2 free range eggs, lightly beaten
1 1/2 cup panko breadcrumbs
1 bunch chives, finely chopped

Nutrition per serving

37% of daily energy intake*

Protein

Fat

Carbs

Sugars

Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.

Method

Step 1 of 3

Preheat oven to 220°C. Line 2 baking trays with baking paper. Place potato wedges in a large microwave-safe bowl with 1/2 cup water. Cover and microwave on high for 5 minutes or until tender. Drain well. Spread wedges on one tray. Spray well with oil and sprinkle with salt. Bake for 30 minutes, turning halfway through, or until golden.

Step 2 of 3

Meanwhile, combine breadcrumbs, parmesan and chives in a bowl. Lightly coat fish in flour, dip into egg and coat with breadcrumb mixture. Place on remaining tray and spray well with oil. Bake along with wedges for 15 minutes or until golden and cooked through.

Step 3 of 3

Combine yoghurt, mayonnaise, capers and gherkins in a bowl. Serve with seasoned fish, wedges, lemon and salad.