Fish fingers with maple vegetables

Готовим Fish Fish fingers with maple vegetables

Get the kids involved in the kitchen with this easy and healthy recipe.

Lables: Low carb Low kilojoule Lower gi Peanut free Shellfish free Tree nut free
  1. Preheat oven to 200°C/180°C fan-forced. Grease 2 large baking trays.
  2. Make vegetables Place sweet potato, zucchini and carrot in a large snap-lock bag. Whisk mustard, garlic, maple syrup and oil together in a jug. Add to vegetables. Seal bag. Shake to coat. Transfer mixture to 1 prepared tray. Bake for 25 minutes.
  3. Meanwhile, combine breadcrumbs, season-all, lemon rind and parsley in a bowl. Place flour in a dish. Whisk eggs in a bowl. Dip 1 piece fish in flour, then egg, then breadcrumb mixture. Place on remaining prepared tray. Repeat with remaining fish, flour, egg and breadcrumb mixture. Spray with oil.
  4. Bake fish with vegetables for 15 to 20 minutes or until fish is golden and cooked through and vegetables tender. Serve with tartare sauce and lemon wedges.

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1 1/2 cups fresh breadcrumbs
1 tsp peppered season-all
3 tsp finely grated lemon rind
2 tbsp finely chopped fresh parsley
1/3 cup plain flour
2 eggs
700g firm white fish fillets, cut into 3cm wide slices
Olive oil cooking spray
Tartare sauce and lemon wedges, to serve
450g orange sweet potato, peeled, halved, sliced
2 medium zucchini, peeled, halved, thickly sliced
3 small carrots, peeled, halved, thickly sliced
2 tsp wholegrain mustard
2 garlic cloves, crushed
1 tbsp maple syrup
2 tsp olive oil

Adv

Autors
Preparation time
15
Cooking time
40
Difficulty
Medium
Serves
6 people
Method
Baking
Category
Fish
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