- Nut free
- Peanut free
- Sesame free
- Soy free
- Shellfish free
- Healthier living
- Diabetes friendly
- No added sugar
- 1 serve veg or fruit
In our tasty take on healthy fish and chips, we've added oats to the crumb for the fish and tangy yoghurt to the tartare sauce.
- Serves6
- Cook time45 minutes
- Prep time15 minutes
Ingredients
- 4 Red Royale potatoes, cut into wedges
- 1/4 cup (20g) rolled oats
- 2 tsp finely grated lemon rind
- 1 cup (75g) panko breadcrumbs
- 1/2 cup (75g) plain flour
- 2 free-range eggs, lightly whisked
- 600g firm white fish fillets, cut into 1.5cm sticks
- 1 tbs white vinegar
- Dill sprigs, to serve
- Lemon wedges, to serve
Yoghurt tartare
- 1 cup (280g) reduced-fat natural yoghurt
- 2 tbs reduced-fat mayonnaise
- 2 tsp lemon juice
- 1 tbs finely chopped dill
- 2 tbs finely chopped chives
- 1 tbs finely chopped tarragon
- 1 1/2 tbs finely chopped baby capers
- 3 cornichons, finely chopped
Nutritional information
Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.
Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Method
Step 1
Preheat oven to 200°C. Line 2 large baking trays with baking paper. Arrange the potato over 1 lined tray and spray with olive oil spray. Season. Bake, turning occasionally, for 30 mins or until tender.
Step 2
Meanwhile, place the oats in a food processor and process until coarsely chopped. Place in a shallow bowl with the lemon rind and panko breadcrumbs. Stir to combine. Place the flour and egg in separate bowls. Dip the fish in the flour and toss to coat. Shake off any excess. Dip in the egg, then place in the breadcrumb mixture and turn to coat. Lightly press to secure. Place on the remaining lined tray. Repeat with remaining fish, flour, egg and breadcrumb mixture.
Step 3
Spray the crumbed fish with olive oil spray. Season. Bake with the potato for a further 15 mins or until potato and fish are golden brown and cooked through. Drizzle the potato with the vinegar.
Step 4
To make the yoghurt tartare, combine yoghurt, mayonnaise, lemon juice, dill, chives, tarragon, capers and cornichon in a small bowl. Season.
Step 5
Divide potato and fish among serving bowls. Serve with the yoghurt tartare, dill sprigs and lemon wedges.
Recipe tip
COOK. STORE. SAVE.
Clever storage: Panko breadcrumbs don’t like humidity, but will last up to 6 months if stored in an airtight container in a cool, dry place.
Use it up: End footy night on a sweet note with a batch of oat cookies – a tasty way to use up leftover oats from this recipe. For some inspiration, check out our Oat Choc Cookies recipe.
Healthier fish and chips with yoghurt tartare
- Serves6
- Cook time45 minutes
- Prep time15 minutes
Ingredients
- 4 Red Royale potatoes, cut into wedges
- 1/4 cup (20g) rolled oats
- 2 tsp finely grated lemon rind
- 1 cup (75g) panko breadcrumbs
- 1/2 cup (75g) plain flour
- 2 free-range eggs, lightly whisked
- 600g firm white fish fillets, cut into 1.5cm sticks
- 1 tbs white vinegar
- Dill sprigs, to serve
- Lemon wedges, to serve
Yoghurt tartare
- 1 cup (280g) reduced-fat natural yoghurt
- 2 tbs reduced-fat mayonnaise
- 2 tsp lemon juice
- 1 tbs finely chopped dill
- 2 tbs finely chopped chives
- 1 tbs finely chopped tarragon
- 1 1/2 tbs finely chopped baby capers
- 3 cornichons, finely chopped
Description
In our tasty take on healthy fish and chips, we've added oats to the crumb for the fish and tangy yoghurt to the tartare sauce.
Method
Step 1
Preheat oven to 200°C. Line 2 large baking trays with baking paper. Arrange the potato over 1 lined tray and spray with olive oil spray. Season. Bake, turning occasionally, for 30 mins or until tender.
Step 2
Meanwhile, place the oats in a food processor and process until coarsely chopped. Place in a shallow bowl with the lemon rind and panko breadcrumbs. Stir to combine. Place the flour and egg in separate bowls. Dip the fish in the flour and toss to coat. Shake off any excess. Dip in the egg, then place in the breadcrumb mixture and turn to coat. Lightly press to secure. Place on the remaining lined tray. Repeat with remaining fish, flour, egg and breadcrumb mixture.
Step 3
Spray the crumbed fish with olive oil spray. Season. Bake with the potato for a further 15 mins or until potato and fish are golden brown and cooked through. Drizzle the potato with the vinegar.
Step 4
To make the yoghurt tartare, combine yoghurt, mayonnaise, lemon juice, dill, chives, tarragon, capers and cornichon in a small bowl. Season.
Step 5
Divide potato and fish among serving bowls. Serve with the yoghurt tartare, dill sprigs and lemon wedges.