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Panko Grilled Fish on a plate

Panko Baked Fish with Easy Sweet Potato Chips

Panko baked fish with Easy Sweet Potato chips recipe feels like a treat, but is a really healthy dinner packed with lean protein.
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Course: Dinner, Main Course
Cuisine: Modern Australian
Keyword: Baked Fish, Fish, Panko Crumbed Fish, Sweet Potato, Sweet Potato Chips
Total Time: 30 minutes
Servings: 4

Equipment

  • Oven grill
  • 2 Baking trays

Ingredients

  • 2 sweet potato
  • 2 tablespoon cornflour
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon paprika
  • ½ teaspoon salt and pepper
  • 4 spray olive oil spray
  • ¾ cup panko bread crumbs
  • 1 egg
  • 4 fish fillets firm white fish, skin off
  • 4 spray olive oil spray
  • 2 zucchini
  • 4 spray olive oil spray
  • ¼ bunch coriander
  • 1 lemon
  • 2 tablespoon whole egg mayonnaise
  • ¼ teaspoon salt

Instructions

  • Preheat your oven to 220 C (425 F) and prepare two baking trays.
    Preheat your oven to 220 C and prepare two baking trays.
  • Peel sweet potato and cut into wedges by slicing in half lengthwise, then lay flat surface down and slice into long slices, then turn on side and slice again.
    2 sweet potato
    Peel sweet potato and chop into fries. The easiest way I’ve found to do this is to slice in half lengthwise, then lay flat surface down and slice into long pieces, then lay that on the side and slice again.
  • In a large bowl mix together cornflour, garlic and onion powder, paprika, salt and pepper.
    2 tablespoon cornflour, 1 teaspoon garlic powder, 1 teaspoon onion powder, ½ teaspoon paprika, ½ teaspoon salt and pepper
    In a large bowl mix together flour, garlic and onion powder, salt and pepper.
  • Toss wedges in the bowl to dredge, shake off excess flour mix, then lay on the baking tray. Spray with oil so they are evenly coated. Bake for 18 mins.
    2 sweet potato, 4 spray olive oil spray
    Toss fries in the garlic onion flour, shake off any excess flour back into the bowl, lay fries on the baking tray in one layer, drizzle over olive oil and toss to make sure all fries have been covered in oil. You don’t want them looking too floury. Put it in the oven for 18 minutes.
  • Add panko crumbs to the bowl with remaining flour and mix. Crack an egg on a plate and whisk. Dip fish in egg then panko mixture and place on the second tray. Spray with oil. Bake for 15 mins, then grill (broil) for 2 mins.
    ¾ cup panko bread crumbs, 1 egg, 4 fish fillets
    Add panko crumbs to the onion garlic powder and mix. Crack egg on a plate and whisk. Coat fish pieces in egg then panko crumb and place on the second tray. Drizzle over more olive oil (this will give you a golden crust), season with salt and place in the oven for 15 minutes, then turn on the grill and crisp up for an extra 2 minutes.
  • Slice zucchini into spears. Remove wedges from the oven briefly, add zucchini spears, spray with oil, then return to the oven to finish baking.
    2 zucchini, 4 spray olive oil spray
    Slice zucchini into spears, and add to the tray with the sweet potato chips. Take this moment to flip the sweet potato chips, then return to the oven.
  • Finely chop coriander and slice lemon into wedges.
    ¼ bunch coriander, 1 lemon
    Finely chop parsley and slice lemon into wedges.
  • Serve fish with sweet potato wedges, zucchini, coriander, mayonnaise and lemon wedges, and season with salt. Kids may prefer fish cut into pieces.
    ¼ bunch coriander, 1 lemon, 2 tablespoon whole egg mayonnaise, ¼ teaspoon salt
    Serve fish with sweet potato fries, zucchini spears, mayo and lemon wedges. Sprinkle parsley over the fish.

Nutrition

Calories: 416kcal | Carbohydrates: 41g | Protein: 41g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 129mg | Sodium: 751mg | Potassium: 1259mg | Fiber: 6g | Sugar: 9g | Vitamin A: 16456IU | Vitamin C: 35mg | Calcium: 111mg | Iron: 3mg