Our healthier take on the kiwi classic – fish and chips. White fish crumbed in a sourdough crumb with sweet potato chips and a super simple homemade tartar sauce!
This Week
2 Dec - 8 Dec
Meal Prep Guide
Pre-chop 4-5 purple sweet potatoes into chips (store in an airtight container in the fridge).
Prepare the tartar sauce (store in an airtight container in the fridge).
Ingredients
- 1/3 cup greek yoghurt
- 2 Tbsp mayonnaise
- 2 Tbsp pickles (finely chopped)
- 1 Tbsp capers (finely chopped)
- 2 Tbsp dill (finely chopped)
Method
- Add all of the ingredients into a small bowl and mix well to combine.
Make the salad dressing (store in a glass jar in the fridge).
NOTE: if you’re also making recipes 002. and 004. we recommend making a big batch of the dressing, follow this recipe.
Ingredients
- 2 Tbsp olive oil
- 2 Tbsp red wine vinegar
- ½ tsp Dijion mustard
- ½ tsp honey or maple syrup
- Pinch of salt and pepper
Method
- Add all of the ingredients into a glass jar and shake well to combine.
Tips
- If you have made a big batch of the dressing, shake well and use around 2-3 Tbsp over the salad.
- When making sweet potato chips we like to use golden or purple sweet potatoes as they have a firmer flesh which is perfect for crispy chips.
- We love the flavour of cooking our fish in a little butter but if you’re using butter make sure you use a little olive oil too as this stops the butter from burning.
- Make sure you don’t have the pan too hot when cooking the fish so the crumb doesn’t burn before the fish has cooked through.
Shortcuts
- Use a store-bought tartar sauce.
- Use store-bought bread crumbs or panko crumbs.
- Instead of crumbing the fish you could dust in a little flour and salt and pepper.
Shortcuts
Vegetables
- You can swap out the salad for some steamed broccoli or green beans.
- Swap out the purple sweet potatoes for orange or agria potatoes.
Protein
- For a vegetarian option we recommend making our Crumbed Halloumi, Roasted Pumpkin and Rocket Salad but swapping out the pumpkin for sweet potato wedges and the rocket for lettuce.
- Swap out the crumbed fish for our Dukkah Crusted Chicken
Ingredients
- 450 grams chicken tenderloins or breast
- 1 cup bread crumbs (2 pieces sourdough)
- 1 lemon (zest)
- ½ cup of dukkah*
- ¼ cup flour
- 2 eggs (cracked and lightly beaten)
- Olive oil for shallow frying
Method
- If you are using chicken breast, slice it in half lengthways to create two thinner filets.
- Place one tenderloin or chicken breast at a time between baking paper, pound with a rolling pin (or heavy object) until approx. 0.5 cm thick. Set aside and repeat with the remaining chicken.
- You’ll need three separate bowls, one for the flour, the other for the eggs and the other for your breadcrumb, dukkah and lemon zest mixture.
- Working with one piece of chicken at a time. Firstly coat in the flour mixture, then the eggs, and finally the breadcrumb mixture, gently pressing the breadcrumbs into the chicken so they stick. Place on a large plate or baking sheet. Repeat with the remaining chicken and place to the side until you are ready to cook.
- Add oil to a large pan, over high heat. Once the oil is hot add the chicken, making sure not to overcrowd the pan as this will prevent the chicken from going crispy. Cook until cooked through and lightly browned on both sides, 3 to 4 minutes per side. Transfer the chicken onto a plate lined with a paper towel.
Ingredients
Sweet potato chips
- 4-5 golden or purple sweet potatoes (cut into chips)
- Olive oil
- Salt and pepper
Crumbed fish
- 600g white fish
- 1 ½ cups sourdough breadcrumbs (2 large pieces of stale sourdough)
- 1 lemon (zest)
- 2 eggs (whisked)
- ⅓ cup flour
- Salt and pepper
- Olive oil or butter for cooking
Tartar sauce
- ⅓ cup greek yoghurt
- 2 Tbsp mayonnaise
- 2 Tbsp pickles (finely chopped)
- 1 Tbsp capers (finely chopped)
- 2 Tbsp dill (finely chopped)
Salad
- ½ bag mixed leaf lettuce
- ½ cucumber (sliced)
Dressing
- 1 Tbsp olive oil
- 1 Tbsp red wine vinegar
- ½ tsp honey or maple syrup
- ½ tsp dijon mustard
- Pinch of salt and pepper
Method
- Preheat the oven to 200 degrees, fan bake.
- Add the sweet potato chips to a baking tray and drizzle generously with olive oil; season with salt and pepper. Pop in the oven to cook for 25-30 minutes or until golden brown and crispy.
- While the chips are cooking, make a start on the fish. Grab three bowls; add the flour, salt and pepper to one bowl, the eggs to the second bowl and add the breadcrumbs and lemon zest to the third bowl.
- Working with one piece of fish at a time, coat in the flour mixture, then dip into the whisked eggs and lastly coat in breadcrumb mixture, gently pressing the breadcrumbs into the fish fillets so they stick. Place on a large plate or baking sheet.
- Set aside while you prepare the tartar sauce. Simply add all the ingredients into a small bowl and mix well to combine.
- To assemble the salad, add the cos and cucumber to a salad bowl. In a glass jar, combine the dressing ingredients and shake well to combine; pour over the salad and toss well.
- Cook the fish when the sweet potato fries are about 5 minutes away. Heat a large pan with a mixture of butter and olive oil or just olive oil over medium-high heat. Cook the fish for 2-3 minutes each side (depending on the size of the fillets).
- Serve the fish alongside the salad, sweet potato fries and homemade tartar sauce.
Variations
Vegetables
- You can swap out the salad for some steamed broccoli or green beans.
- Swap out the purple sweet potatoes for orange or agria potatoes.
Protein
- For a vegetarian option we recommend making our Crumbed Halloumi, Roasted Pumpkin and Rocket Salad but swapping out the pumpkin for sweet potato wedges and the rocket for lettuce.
- Swap out the crumbed fish for our Dukkah Crusted Chicken
Ingredients
- 450 grams chicken tenderloins or breast
- 1 cup bread crumbs (2 pieces sourdough)
- 1 lemon (zest)
- ½ cup of dukkah*
- ¼ cup flour
- 2 eggs (cracked and lightly beaten)
- Olive oil for shallow frying
Method
- If you are using chicken breast, slice it in half lengthways to create two thinner filets.
- Place one tenderloin or chicken breast at a time between baking paper, pound with a rolling pin (or heavy object) until approx. 0.5 cm thick. Set aside and repeat with the remaining chicken.
- You’ll need three separate bowls, one for the flour, the other for the eggs and the other for your breadcrumb, dukkah and lemon zest mixture.
- Working with one piece of chicken at a time. Firstly coat in the flour mixture, then the eggs, and finally the breadcrumb mixture, gently pressing the breadcrumbs into the chicken so they stick. Place on a large plate or baking sheet. Repeat with the remaining chicken and place to the side until you are ready to cook.
- Add oil to a large pan, over high heat. Once the oil is hot add the chicken, making sure not to overcrowd the pan as this will prevent the chicken from going crispy. Cook until cooked through and lightly browned on both sides, 3 to 4 minutes per side. Transfer the chicken onto a plate lined with a paper towel.
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