Crumbed fish with sweet potato chips
Enjoy a crispy and delicious meal with this Crumbed Fish with Sweet Potato Chips recipe! Featuring tender white fish encrusted in a savory breadcrumb and parmesan mixture, paired with oven-baked sweet potato chips seasoned with rosemary and garlic, and served alongside a fresh mixed greens salad. This wholesome dish is perfect for a nutritious and satisfying dinner.
- 03 May 2024
- Cook time 20 min
- Prep time 20 min
- 4 Servings
- 11 Ingredients
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.
Ingredients:
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!
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 550 grams |
| Energy | |
| Calories 660kcal | 26% |
| Protein | |
| Protein 45g | 31% |
| Carbohydrates | |
| Carbohydrates 80g | 23% |
| Fiber 9g | 24% |
| Sugar 12g | 12% |
| Fat | |
| Fat 16g | 19% |
| Saturated 3.71g | 12% |
| Cholesterol 210mg | - |
| Vitamins | |
| Vitamin A 1910ug | 212% |
| Choline 230mg | 42% |
| Vitamin B1 0.72mg | 60% |
| Vitamin B2 0.58mg | 45% |
| Vitamin B3 8mg | 52% |
| Vitamin B6 1.12mg | 66% |
| Vitamin B9 100ug | 26% |
| Vitamin B12 2.12ug | 88% |
| Vitamin C 11mg | 12% |
| Vitamin E 1.34mg | 9% |
| Vitamin K 70ug | 57% |
| Minerals | |
| Calcium, Ca 240mg | 19% |
| Copper, Cu 0.60mg | 0% |
| Iron, Fe 4.13mg | 38% |
| Magnesium, Mg 140mg | 34% |
| Phosphorus, P 730mg | 58% |
| Potassium, K 1520mg | 45% |
| Selenium, Se 40ug | 76% |
| Sodium, Na 540mg | 36% |
| Zinc, Zn 3.59mg | 33% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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