Okay, so there are no chips, but this is a speedy and healthier alternative to the usual frozen fare which the whole family can enjoy making together. The sweet potato makes a nutritious and delicious alternative to the standard accompaniment and the unexpected combination of peas and coconut milk works a treat!
Ingredients
Serves 4 (2 adults, 2 kids)
- 4 sweet potatoes (not too large)
- 600g pollock/whiting/pouting or any sustainable white fish
- 100g plain flour, lightly seasoned
- 2 eggs, lightly beaten
- 125g fresh breadcrumbs
- 1 lemon
- Few sprigs of thyme (optional)
- 600g frozen petit pois
- 200ml (1/2 a tin) coconut milk
- Few sprigs of fresh mint
Preheat your oven to 180C/350F/Gas 4
Stab the sweet potatoes with a fork, and pop them in the oven for 45 mins, or until soft throughout.
Lay out a production line for your fish fingers, this will keep things simple and mess-free: three dishes containing, in order, seasoned flour, egg and breadcrumbs. Finely grate the zest of the lemon into the breadcrumbs, add thyme leaves if using and mix.
Slice your fish into fat fingers, have a feel to remove any unwanted bones and then roll these in the flour. Dip into the egg wash, and then roll around in the breadcrumbs until well coated. Place onto a lightly oiled baking tray and pop in the oven with the sweet potatoes for 20 mins or until golden and crispy.
Five minutes before the potatoes and fish are ready, steam or boil the peas for about 1 min, drain and return to pan. Add the coconut milk, a few torn leaves of mint and pulse with a hand blender just until half the peas are mushy.
Split the sweet potatoes open, add a little butter if desired (be sure the potatoes have cooled down before serving them to young children as they really retain the heat). Serve with the crispy fish fingers, a healthy dollop of mushy peas and the lemon sliced into wedges.
For little ones, mash up the potato with a fork and break up the fish double checking for bones.
Steph’s Nutrition thoughts…
Sweet potatoes are a great food for the whole family as they are particularly rich in beta-carotene, which the body converts to vitamin A. Vitamin A has anti-viral properties and people who are deficient in vitamin A may be more prone to infections, such as colds and flu.
Peas too are little nutrition gems providing us with a good dose of vitamin K, vitamin C, fibre, manganese as well as a protein and some omega 3 fats. The combination here with coconut milk adds calcium and B vitamins. Although coconut milk is calorific, the saturated fat contained within it (medium-chain fats) are burned for energy rather than stored in the body.
Making fish fingers this way also means you know exactly what your family is eating – no hidden additives or extra salt. You also get a much chunkier and tastier fish finger this way, which means more protein and iron for your growing kids.
A balanced and highly nutritious meal that beats shop-bought fish fingers any day! Give it a go!
Betsy's Mum 