Recipe of the Week: Fish Fingers with Vegie Chips

December 28 2018

Better-for-you fish and chips the whole family will love, complete with a lighter yoghurt tartare sauce.

Image credit: Sam McAdam-Cooper


400g cream delight potatoes, peeled, chopped
250g firm white fish fillets, roughly chopped
1/2 cup frozen peas
2 green onions, finely chopped
400g butternut pumpkin, cut into batons
Olive oil cooking spray
1 large zucchini, cut into batons
1 red capsicum, cut into batons
3/4 cup plain flour
1 egg
1/4 cup milk
2 1/2 cups fresh wholemeal breadcrumbs
1/4 cup finely grated parmesan
Lemon wedges, to serve


1/2 cup plain reduced-fat Greek-style yoghurt
1 tablespoon finely chopped gherkin
tablespoon chopped fresh flat-leaf parsley leaves
2 teaspoons chopped fresh dill
1 teaspoon chopped capers



Step 1
Place potato in a large saucepan. Cover with cold water. Bring to the boil over high heat. Cook for 8 to 10 minutes or until just tender. Drain. Return to pan. Mash until smooth. Season with salt and pepper.
Step 2
Place fish in a food processor. Process until finely chopped. Transfer to a large bowl. Add mashed potato, peas and onion. Mix well. Shape 2 level tablespoons of mixture into a 2cm x 8cm finger shape. Repeat with remaining mixture to make 12 fish fingers. Place on a baking tray lined with baking paper. Refrigerate for 20 minutes.
Step 3
Meanwhile, make yoghurt tartare. Combine yoghurt, gherkin, parsley, dill and capers in a small bowl. Season with salt and pepper.
Step 4
Preheat oven to 220C/200C fan-forced. Line 2 baking trays with baking paper. Place pumpkin on 1 prepared tray. Spray with oil. Season with salt and pepper. Roast for 10 minutes. Add zucchini and capsicum to pumpkin on tray. Spray with oil. Roast for a further 20 to 25 minutes or until vegetables are golden and tender.
Step 5
Meanwhile, spray remaining baking paper-lined tray with oil. Place flour on a plate. Whisk egg and milk together in a shallow bowl until combined. Combine breadcrumbs and parmesan on another plate. Roll 1 fish finger in flour mixture, shaking off excess. Dip in egg mixture. Coat in breadcrumbs. Place on prepared tray. Repeat with remaining fish fingers. Spray with oil.
Step 6
Bake fish fingers, turning halfway through cooking, for 15 minutes or until cooked through, and golden and crisp.
Step 7
Serve fish fingers and vegie chips with lemon wedges and yoghurt tartare.
Recipe by Cathie Lonnie for Super Food Ideas / Taste Australia