Recipes.

Sustainable Fish + Chips


IQS_MealPlan_Fish_and_Chips_(2)
Photo by: Martyna Angell
  • 2 servings
  • Prep - 10 mins
    Cooking - 35 mins
  • Total - 45 mins
IQS_MealPlan_Fish_and_Chips_(2)
Photo by: Martyna Angell

Who needs those flavourless fish and chips you buy when you can make these!? These are so tasty and nutritious.  

Servings: 2
Preparation: 10 mins
Cooking: 35 mins

Ingredients

  • 1 medium sweet potato (300g), cut into 1cm thick chunk fries.
  • 1 tablespoon olive oil or coconut oil, melted.
  • 300g sustainable bream fillets or offcuts.
  • 1/3 cup almond meal.
  • 1 egg.
  • 2 teaspoons chopped chives.
  • 1/2 teaspoon sea salt.
  • 1/2 teaspoon black pepper.
  • 1/2 cup coarsely grated Parmesan cheese.
  • 200 g bag of coleslaw mix.

Tartare Sauce

  • 1 tablespoon chopped fermented cucumbers (or pickles).
  • 1/2 tablespoon capers.
  • 1 tablespoon spring onions.
  • juice of half a lemon.
  • 1/2 cup mayonnaise.
  • pinch sea salt, pepper and cayenne pepper.

Directions

1. To make Tartare Sauce, pulse the fermented cucumber, capers and onions in a blender or food processor (not too fine; you don’t want a purée). Add the lemon juice, mayo and seasoning, and stir.

2. Preheat the oven to 200°C / 400°F / Gas Mark 6 and line a baking tray with baking paper.

3. Toss sweet potato in oil. Spread on prepared baking tray, leaving room for the fish fingers and place in oven for about 10 minutes before adding fish to the tray.

4. Meanwhile, to make the fish fingers, blitz the fish with the egg and almond meal in a food processor or using a stick blender, in batches if required. Transfer to a bowl and add the chives, salt and pepper. Mix well using a spoon. Measure out ¼ cup of the fish mixture at a time and form into eight logs using your hands.

5. Coat each log in Parmesan and place them on the baking tray.

6. Return tray to oven and bake for 20-25 minutes, turning logs halfway through, until Parmesan is golden and the fish fingers are cooked through.

7. Divide fish, chips and coleslaw between a plate and a lunchbox. Place lunchbox in the fridge for lunch tomorrow.

8. Serve with tartare sauce.


Who needs those flavourless fish and chips you buy when you can make these!? These are so tasty and nutritious.

Ingredients

  • 1 medium sweet potato (300g), cut into 1cm thick chunk fries.
  • 1 tablespoon olive oil or coconut oil, melted.
  • 300g sustainable bream fillets or offcuts.
  • 1/3 cup almond meal.
  • 1 egg.
  • 2 teaspoons chopped chives.
  • 1/2 teaspoon sea salt.
  • 1/2 teaspoon black pepper.
  • 1/2 cup coarsely grated Parmesan cheese.
  • 200 g bag of coleslaw mix.

Tartare Sauce

  • 1 tablespoon chopped fermented cucumbers (or pickles).
  • 1/2 tablespoon capers.
  • 1 tablespoon spring onions.
  • juice of half a lemon.
  • 1/2 cup mayonnaise.
  • pinch sea salt, pepper and cayenne pepper.

Directions

1. To make Tartare Sauce, pulse the fermented cucumber, capers and onions in a blender or food processor (not too fine; you don’t want a purée). Add the lemon juice, mayo and seasoning, and stir.

2. Preheat the oven to 200°C / 400°F / Gas Mark 6 and line a baking tray with baking paper.

3. Toss sweet potato in oil. Spread on prepared baking tray, leaving room for the fish fingers and place in oven for about 10 minutes before adding fish to the tray.

4. Meanwhile, to make the fish fingers, blitz the fish with the egg and almond meal in a food processor or using a stick blender, in batches if required. Transfer to a bowl and add the chives, salt and pepper. Mix well using a spoon. Measure out ¼ cup of the fish mixture at a time and form into eight logs using your hands.

5. Coat each log in Parmesan and place them on the baking tray.

6. Return tray to oven and bake for 20-25 minutes, turning logs halfway through, until Parmesan is golden and the fish fingers are cooked through.

7. Divide fish, chips and coleslaw between a plate and a lunchbox. Place lunchbox in the fridge for lunch tomorrow.

8. Serve with tartare sauce.

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