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Healthy Fish and Chips with Homemade Tartar Sauce

Our healthier take on the kiwi classic - fish and chips. White fish crumbed in a sourdough crumb with sweet potato chips and a super simple homemade tartar sauce!

Meal Prep

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Breakdown

  • Preheat the oven to 200 degrees, fan bake. 
  • Cook the sweet potato chips.
  • Prepare the crumb for the fish.
  • Make the tartar sauce.
  • Cook the fish.
  • Assemble the salad.
  • Serve up and enjoy! 

Tips

  • If you're making the Broccoli, Blue Cheese and Caramelised Onion Frittata this week, then double the salad dressing recipe and save halve for the side salad that goes alongside the frittata.
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  • When making sweet potato chips we like to use golden or purple sweet potatoes as they have a firmer flesh which is perfect for crispy chips. We find that because the orange variety have a softer texture they don’t crisp up as nicely.

  • We love the flavour of cooking our fish in a little butter but if you’re using butter make sure you use a little olive oil too as this stops the butter from burning.

  • Make sure you don’t have the pan too hot when cooking the fish so the crumb doesn’t burn before the fish has cooked through.  

Shortcuts

  • Use a store-bought tartar sauce.
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  • Use store-bought bread crumbs or panko crumbs.
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  • Instead of crumbing the fish you could dust in a little flour and salt and pepper.
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This recipe serves four, if you’re cooking for two simply halve the recipe. 

INGREDIENTSIngredients

Sweet potato chips

  • 4-5 golden or purple sweet potatoes (cut into chips) 
  • Olive oil
  • Salt and pepper

Crumbed fish

  • 600g white fish
  • 1 ½ cups sourdough breadcrumbs (2 large pieces of stale sourdough)
  • 1 lemon (zest) 
  • Pinch of salt and pepper
  • 2 eggs (whisked)
  • ⅓ cup flour
  • Olive oil or butter for cooking

Tartar sauce

  • ⅓ cup greek yoghurt
  • 2 Tbsp mayonnaise 
  • 2 Tbsp pickles (finely chopped) 
  • 1 Tbsp capers (finely chopped)
  • 2 Tbsp parsley (finely chopped) 

Salad

  • ½ bag mixed leaf lettuce / baby cos
  • ¼ cucumber (sliced)

Dressing

  • 2 Tbsp olive oil 
  • 1.5 Tbsp red wine vinegar 
  • ½ tsp wholegrain mustard 
  • ½ tsp honey 
  • Pinch of salt and pepper
METHODMethod
  1. Preheat the oven to 200 degrees, fan bake.

  2. Add the sweet potato chips to a baking tray and drizzle generously with olive oil. Season with salt and pepper, then pop in the oven to cook for 25-30 minutes or until golden brown and crispy.

  3. While the chips are cooking make a start on the fish. Grab three bowls; add the flour, salt and pepper to one bowl, the eggs to the second bowl and add the breadcrumbs, and lemon zest to the third bowl.

  4. Working with one piece of fish at a time, coat in the flour mixture, then dip into the whisked eggs and lastly coat in breadcrumb mixture, gently pressing the breadcrumbs into the fish fillets so they stick. Place on a large plate or baking sheet.  
  1. Set aside while you prepare the tartar sauce. Simply add all of the ingredients into a small bowl and mix well to combine.
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  2. To assemble the salad, add the cos and cucumber to a salad bowl. In a glass jar, combine the dressing ingredients and shake well to combine; pour over the salad and toss well.
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  3. Once the sweet potato fries are nearly cooked you can cook the fish. Heat a large pan with a mixture of butter and olive oil or just olive oil over a medium-high heat and cook the fish on a medium heat for 2-3 minutes each side (depending on the size of the fillets).  
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  4. Serve the fish alongside the salad, sweet potato fries and homemade tartar sauce. 
VARIATIONS

Vegetables 

  • You can swap out the salad for some steamed broccoli or green beans.

  • Swap out the sweet potatoes for agria potatoes or roasted pumpkin. 

Protein 

  • Swap out the crumbed fish for our Dukkah Crusted Chicken

Dukkah Crusted Chicken 

Ingredients:

  • 450 grams chicken tenderloins or breast
  • 1 cup bread crumbs (2 pieces sourdough)
  • 1 lemon (zest)
  • ½ cup of dukkah*
  • ¼ cup flour
  • 2 eggs (cracked and lightly beaten)
  • Olive oil for shallow frying

Method: 

  1. If you are using chicken breast, slice it in half lengthways to create two thinner filets.
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  2. Place one tenderloin or chicken breast at a time between baking paper, pound with a rolling pin (or heavy object) until approx. 0.5 cm thick. Set aside and repeat with the remaining chicken.
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  3. You'll need three separate bowls, one for the flour, the other for the eggs and the other for your breadcrumb, dukkah and lemon zest mixture.
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  4. Working with one piece of chicken at a time. Firstly coat in the flour mixture, then the eggs, and finally the breadcrumb mixture, gently pressing the breadcrumbs into the chicken so they stick. Place on a large plate or baking sheet. Repeat with the remaining chicken and place to the side until you are ready to cook.
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  5. Add oil to a large pan, over high heat. Once the oil is hot add the chicken, making sure not to overcrowd the pan as this will prevent the chicken from going crispy. Cook until cooked through and lightly browned on both sides, 3 to 4 minutes per side. Transfer the chicken onto a plate lined with a paper towel.

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Ⓒ ASSORTMENT, 2020