Crumbed Fish With Wedges
Created by ImPat on November 27, 2014
- Servings: 2
- Prep Time: 15m
- Cook Time: 40m
- Recipe #16147
Ingredients
- 250 grams potatoes (baby, cut into wedges)
- Cooking spray
- 1 large egg (50 grams)
- 40 grams fat-free milk (1/4 cup)
- 40 grams plain flour (wholemeal)
- 50 grams corn flake crumbs (1/3 cup)
- 300 grams white fish fillets (boneless cut into 2cm thick strips)
- 4 lettuce leaves (iceberg, roughly chopped)
- 1 cucumber (lebanese chopped)
- 125 grams grape tomatoes (halved)
- 1/3 cup alfalfa sprouts
- 1 tablespoon white balsamic vinegar
- Ground black pepper
- 1/2 whole lemon (cut into wedges to serve)
- Tomato sauce (ketchup salt-reduced to serve optional)
How to Make
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Step 1: Preheat oven to 190C fan forced.
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Step 2: Line 2 baking trays with baking paper and put potato wedges on 1 tray and spray with cooking spray and bake for 20 minutes.
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Step 3: Meanwhile put the egg and milk in a shallow bowl and whisk well to combine.
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Step 4: Put flour and crumbs on separate plates.
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Step 5: Dip fish strips into flour, shaking off excess and then dip in egg mix, allowing excess to drip of and then coat in the crumbs and place on second tray.
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Step 6: Add fish to oven with wedges and cook for a further 20 minutes or until fish is cooked through and wedges are tender.
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Step 7: Meanwhile put lettuce, cucumber, tomato and alfalfa sprouts in a medium bowl and add vinegar and season with pepper and toss to combine.
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Step 8: Divide fish between plates and accompany with potato wedges and salad and serve with lemon wedges and tomato sauce if having.
Nutritional Facts
- Serving Size: 1 (1675.4 g)
- Calories 770.4
- Total Fat - 29.3 g
- Saturated Fat - 9.4 g
- Cholesterol - 76.3 mg
- Sodium - 346.2 mg
- Total Carbohydrate - 90.2 g
- Dietary Fiber - 21.9 g
- Sugars - 28.2 g
- Protein - 45.8 g
- Calcium - 430.4 mg
- Iron - 9.4 mg
- Vitamin C - 82.2 mg
- Thiamin - 0.9 mg