A healthy makeover on a classic take-away dish using protein-packed quinoa and antioxidant-rich sweet potato, Finished off with a gut-friendly yoghurt dressing.
Serves 4. Gluten and wheat free.
- 1-2 free-range eggs, lightly whisked
- 2 tspn finely grated lemon rind
- 1 cup quinoa flakes
- 850g (approximately) fish fillets, skinned and pin boned (e.g. snapper or flat head) cut into roughly 16 equal-size pieces.
- Salt and pepper to taste
- 2 tbs extra virgin olive oil for frying
- Sliced lemon to serve
For sweet potato chips:
- 2 large sweet potatoes, peeled, sliced into chips
- 1 tbsp extra virgin olive oil
- 3 sprigs rosemary, roughly chopped
- 1 tspn paprika
For yoghurt dressing:
- 150g natural yoghurt
- 1 tablespoon capers, rinsed, drained
- 1 tspn finely grated lemon rind
- Juice ¼ lemon and use finely grate for lemon rind
- 2 tablespoons chopped fresh continental parsley
- 1 garlic clove, crushed
To make sweet potato chips:
- Preheat oven to 200°C. Line a baking tray with non-stick baking paper.
- Cut the sweet potato into chips – roughly 1.5cm thick.
- In a large bowl, place olive oil, paprika, rosemary and sweet potato, and mix with your hands until potato is evenly coated with oil, herbs and spices.
- Place potato in a single layer, on the tray. Bake for 40 minutes or until golden.
- Prepare the dressing and fish while chips are baking.
To make yoghurt dressing:
In a small jar or bowl, combine the yoghurt, capers, lemon juice, lemon rind, parsley and garlic in a bowl. Shake or mix and set aside.
To make fish:
- Set out one plate and one bowl on the kitchen bench.
- Place eggs, lemon rind, salt and pepper in a bowl and whisk together.
- Place quinoa flakes on a plate
- Pat the fillets dry with paper towels. Coat the fillets in the egg mixture first, and then roll the fish in the quinoa flakes patting down firmly.
- Set crumbed fish on a large plate and place in the refrigerator and cook when you 15-20 minutes remaining of baking sweet potato.
- Melt the oil in a frying pan over medium heat and shallow-fry the fish for 60 seconds until golden and crispy, then turn over and cook for a further 60 seconds or until crispy on both sides. Season with sea salt.
- Drain off excess oil from the fish fillets using paper towels, then serve while hot with fresh lemon wedges, sweet potato chips (below) and a side salad.