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.
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!
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 per serving
4 ServingsCalories 660kcal
Protein 45g
Carbohydrates 80g
Fiber 9g
Sugar 12g
Fat 16g
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