Crumbed fish with sweet potato chips
Crumbed fish with sweet potato chips combines the delicate flavors of white fish with crispy, seasoned sweet potato fries. This comforting dish is baked to perfection and served with a fresh mixed green salad for a nutritious family dinner.
Cook time 20 min
Prep time 20 min
Ingredients:
4 sweet potatos1 tbsp rosemary
2 garlic cloves
1 short spray cooking spray oil
1 cup bread crumbs
1/3 cup grated parmesan cheese
1/4 cup fresh parsley
1/2 cup all-purpose white wheat flour
2 eggs
1.50 lb white fish
3 cups mixed greens (or salad mix)
Crumbed fish with sweet potato chips is a comforting yet nutritious dish that combines the delicate flavors of white fish with the subtle sweetness of sweet potato, topped off with a warm crunch. This recipe is perfect for a family dinner and a great way to incorporate healthy ingredients into your meal.
Instructions:
- Preheat your oven to 400°F (200°C).
- Peel the sweet potatoes and cut them into thin, even-sized chips or fries.
- Mince the garlic.
- Place the sweet potato chips in a large mixing bowl.
- Add the minced garlic and rosemary.
- Give a light spray with cooking spray oil and toss to coat evenly.
- Line a baking sheet with parchment paper or lightly oil it.
- Spread the seasoned sweet potato chips in a single layer on the baking sheet.
- Bake in the preheated oven for about 25-30 minutes or until they are crispy and golden brown, flipping halfway through the cooking time.
- In a shallow dish, combine the bread crumbs, grated Parmesan cheese, and chopped fresh parsley.
- Place the flour in another shallow dish.
- Beat the eggs in a third shallow dish.
- Pat the fish fillets dry with paper towels.
- Dredge each fish fillet in the flour, shaking off any excess.
- Dip the floured fish into the beaten eggs, allowing any excess to drip off.
- Coat the fish fillets with the bread crumb mixture, pressing lightly to ensure an even coating.
- Heat a large non-stick skillet over medium-high heat and lightly spray with cooking spray oil.
- Place the crumbed fish fillets in the skillet and cook for about 3-4 minutes per side, or until the crust is golden brown and the fish flakes easily with a fork.
- Plate the cooked fish fillets and sweet potato chips.
- Serve immediately with a side of fresh mixed greens or salad mix.
- Enjoy your delicious crumbed fish with crispy sweet potato chips and fresh salad!
By following these steps and tips, you can create a delicious and healthy meal of crumbed fish with sweet potato chips. The crunchy exterior of the fish combined with the tender insides and the sweet-savory flavor of the chips makes for a delightful combination. Serve with a side of mixed greens for a well-rounded, satisfying dinner.
Crumbed fish with sweet potato chips FAQ:
Bake the sweet potato chips in a preheated oven at 400°F (200°C) for about 25-30 minutes. Flip them halfway through to ensure even crispiness and golden color.
The fish is done when the crust is golden brown and the fish flakes easily with a fork. Cooking time is approximately 3-4 minutes per side over medium-high heat.
Yes, you can substitute the white fish with other similar varieties like tilapia, cod, or haddock. Just ensure the fish is thick enough to hold up during cooking.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven to maintain crispiness, rather than using a microwave.
To achieve crispier sweet potato chips, ensure they are cut evenly and spread in a single layer on the baking sheet. Avoid overcrowding, and consider increasing the baking time by a few minutes if needed.
Tips:
- Ensure the sweet potatoes are cut into even-sized chips for uniform cooking.
- For extra crispiness, consider double-dipping the fish into the breadcrumb mixture.
- Preheat the oven fully before baking to ensure evenly cooked sweet potato chips.
- Substitute panko breadcrumbs for regular breadcrumbs for a lighter, crunchier texture.
- Always pat the fish dry before coating to help the breadcrumbs adhere better.
Nutrition per serving
4 ServingsCalories 660kcal
Protein 45g
Carbohydrates 80g
Fiber 9g
Sugar 12g
Fat 16g
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