Fish Fingers and Sweet Potato Oven-Fries

Fish Fingers and Sweet Potato Oven-Fries

Fish and sweet potatoes with tartar sauce.

Kids of all ages love it!

4 servings
Preparation 15 min
Cooking 30 min

650 calories per serving 


Ingredients

4 sweet potatoes   700 g
2 egg whites    
1 tsp salt, for the potatoes   4 g
  ground pepper to taste    
1 tbsp olive oil   15 mL
  parchment paper, for the sheet    
4 tilapia fillets, or turbot , cut into 4 x 8 cm pieces   700 g
1/3 cup mayonnaise   85 mL
1/2 cup bread crumbs   65 g
1/2 tsp cayenne pepper   2 g
1 tsp dried oregano   1 g
1 pinch salt, for the fish [optional]   0.1 g
  vegetable oil spray    
125 mL Tartare Sauce (Recipe)   1/2 cup

Before you start

Pay attention to the timing of the potato and fish preparation so that the fish is baked during the last 15 min of potato baking.

Method

Preheat the oven to 230°C/450°F. Line with parchment paper a large baking sheet and an ovenproof dish. Start baking the potatoes. Prepare the fish during the first 15 min of potato baking. Bake the fish with the potatoes during the last 15 min of potato baking.

Oven «fried» potatoes

  1. Preheat the oven to 230°C/450°F. Line with parchment paper a large baking sheet and an ovenproof dish. Prepare the potatoes first and start cooking them. Prepare the fish while the potatoes are baking, then bake the fish with the potatoes during the last 15 min.
  2. Peel the potatoes, then cut them into 1x8 cm pieces. It is important to cut them into pieces of similar size so that they will all cook evenly and be done at the same time.
  3. In a deep dish, whisk the egg white with the oil, salt, and pepper to taste. Add the potato pieces and coat them well with the egg white mixture. Transfer them to the baking sheet. Don't crowd the potatoes on the sheet or they will steam and not turn golden-brown.
  4. Bake on the bottom oven rack 15 min, then turn the potatoes and bake an additional 15 min.

Oven «fried» fish

  1. Cut the fish into 4x8 cm pieces.
  2. Prepare 2 shallow dishes: put the mayonnaise in one dish, then combine the bread crumbs, Cayenne pepper, oregano, and salt to taste in the other dish. Spread each fish piece with the mayonnaise, then coat it with the bread crumbs mixture. Turn the fish to coat all sides.
  3. Put the fish pieces on the prepared ovenproof dish and spray them evenly with a vegetable oil spray. Bake the fish for 15 min on the top oven rack.
  4. Take the fish and potatoes out of the oven. Serve with the tartar sauce on the side.

Nutrition Facts Table

Nutrition Facts

per 1 serving (360g)

Amount

% DV*

* DV = Daily Value

Calories

650

Fat

35 g

53 %

Saturated 6 g
+ Trans 0.1 g

31 %

Cholesterol

95 mg

Sodium

900 mg

37 %

Carbohydrate

42 g

14 %

Fibre

5 g

21 %

Sugars

14 g

Protein

45 g

Vitamin A

260 %

Vitamin C

45 %

Calcium

15 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Omega-3, Omega-6
Good source of :
Copper, Fibre, Folacin, Iron, Vitamin C, Zinc
Excellent source of :
Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E, Vitamin K
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Saturated Fat | Source of Omega-3 | Bake | British


Tartare Sauce

Tartare Sauce

An excellent spicy dip for fish, grilled meats, and vegetables.

125 ml (0.5 cup)
Preparation 10 min


Ingredients

1/4 cup mayonnaise   65 mL
1/4 cup yogurt, plain, 2%   65 g
1 tsp capers, finely chopped   3 g
1/2 tbsp pickled onions, finely chopped [optional]   5 g
1/2 green onions/scallions, finely chopped   7.5 g
1/4 tsp cayenne pepper   1 g

Method

Chop the capers, green onions, and pickled onions (optional), then put them in a small bowl. Add the mayonnaise, yogurt, and cayenne pepper. Mix well.


This recipe is in the following categories: Sauces & Dips | Halal | Kosher | Vegetarian | No Cook

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