Fish Fingers with Spiced Wedges and Broccoli Pea Smash

Fish Fingers with Spiced Wedges and Broccoli Pea Smash

Ready in 45 minutes • Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, September 17, 2017.
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If you are pushed for time, crumb your fish in advance and store, covered, in the fridge. Alternatively, cut fish into larger pieces to reduce the time it takes to coat them. Leave the parsley out of the crumb for fussier kids. If broccoli starts to stick, add a little more water. Use a non-stick pan for best results.

Ingredients

Spiced Wedges

  • 600g potatoes, scrubbed and cut into 2cm-thick wedges
  • 2 carrots, cut into sticks, about 5cm
  • 1 teaspoon sumac (optional, adults)

Fish Fingers

  • 450g fish fillets
  • ½ cup flour, seasoned with ½ teaspoon salt and ¼ teaspoon freshly ground black pepper
  • 1 egg
  • 3 tablespoons milk
  • 100g panko breadcrumbs
  • 1 tablespoon finely chopped parsley

Broccoli Pea Smash

  • ¾ cup water
  • 1 teaspoon salt
  • 1 head broccoli, florets and stalk roughly diced
  • 1 clove garlic, chopped
  • 250g frozen peas
  • 1½ tablespoons finely chopped mint leaves
  • 1 tablespoon olive oil
  • 2 teaspoons butter

Sweet Chilli Mayo

  • ¼ cup mayonnaise
  • 1 tablespoon mild sweet chilli sauce

Steps

  1. Preheat oven to 220°C. Line an oven tray with baking paper. Toss potatoes and carrots on prepared tray with a drizzle of oil and sumac (if using). Season with salt and pepper. Cook for about 25 minutes, until tender. Turn once during cooking. While veggies cook, prepare the fish.
  2. Pat fish dry with paper towels, remove any remaining scales or bones and season with salt. Slice fillets into thick fingers, about 2 x 8cm. Place seasoned flour in a bowl; whisk egg with milk in a second bowl; place breadcrumbs and parsley in a third bowl. Coat fish first in flour, then egg mix, then crumbs, shaking off excess as you go. Set aside.
  3. Prepare broccoli pea smash. In a medium pot (with a lid), bring water and salt to the boil. Reduce heat to low and add broccoli and garlic. Simmer, covered, for about 6 minutes, until tender.
  4. Add peas to pot with broccoli and remove from heat. Allow to steam, covered, for about 5 minutes. Drain if any liquid remains. Add all remaining broccoli pea smash ingredients and mash well. Season with pepper and salt if required. Cover to keep warm.
  5. Heat a drizzle of oil in a large fry-pan on mediumhigh heat. Cook fish, in batches, for about 2 minutes each side, until golden and cooked through. Wipe pan between batches, and add more oil as needed. Reduce heat if crumb starts to burn. In a bowl, combine sweet chilli sauce and mayonnaise.
  6. To serve, divide spiced wedges, broccoli pea smash and fish fingers between plates. Top with a dollop of sweet chilli mayo.

Nutritional Information

Energy 2085 kj
498 kcal
Protein 37.1g
Carbohydrate 54.4g
Fat 0.0g