Herb Crusted Fish and Cajun Spiced Wedges

4.5

by: adventures of an accidental cook






A healthy homemade alternative to traditional fish and chips. http://adventuresofanaccidentalcook.blogspot.co.uk/2012/05/its-all-bit-fishy-herb-crusted-fish.html




ingredients

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serves: 2

For the wedges

3-4 floury potatoes e.g Maris Piper

2-3 tablespoons of olive oil

1-2 tablespoons Cajun Spice

For the fish

2 white fish fillets (haddock or cod work well)

50g ciabatta (can be substituted for other bread e.g baguette, sliced white bread etc)

2 tablespoons of olive oil

Juice of half of a lemon

2 cloves garlic – crushed or very finely chopped

1 spring onion – very finely chopped (optional)

tablespoon 1heaped fresh herbs e.g basil, parsley, tarragon, oregano or dry mixed Italian herbs

Salt & pepper

Nutrition Facts
Herb Crusted Fish and Cajun Spiced Wedges

Servings Per Recipe: 2

Amount per Serving

Calories: 725

  • Total Fat: 32.5 g
  •     Saturated Fat: 4.8 g
  •     Trans Fat: 0 g
  • Cholesterol: 65.4 mg
  • Sodium: 174.4 mg
  • Total Carbs: 75 g
  •     Dietary Fiber: 9.3 g
  •     Sugars: 5.4 g
  • Protein: 36.2 g
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preparation

1.  To make the wedges

2.  · Preheat the oven to 180 degrees fan

3.  · Cut each potato into approximately 8 wedges (lengthwise)

4.  . Spread them out in a an ovenproof tray

5.  · Pour over the olive oil and the Cajun spice. Toss the wedges so they are all coated as evenly as possible. Add a bit more olive oil or spice if you need to

6.  · Place uncovered in the middle shelf of the oven for 40 minutes or until the potatoes are cooked through. You should shake the tray and move the potatoes around about half way through. NOTE: this is also roughly the stage at which you will be adding the fish so you will need to move the wedges down to the bottom shelf

7.  To make the fish

8.  Whilst your wedges are cooking…

9.  · Chop the bread into smaller pieces and whizz in a food processor until they resemble breadcrumbs.

10.  · Heat the 2 tablespoons of olive oil in a small frying pan

11.  · Pan fry the breadcrumbs in the oil until they brown slightly

12.  · Add the garlic, spring onions and herbs, fry for a few minutes

13.  · Add salt & pepper to taste and the lemon juice

14.  · Fry for a few minutes, it should start to thicken slightly. Take off the hob

15.  · Place the fish fillets into an oven tray. Drizzle on some olive oil. I also add a little bit of dry tarragon and black pepper on to the fish but this is up to you

16.  · Spoon on the breadcrumb mixture evenly between the two fillets. Pat down so it sticks to the fish a little

17.  · Cover the oven tray with foil and place on the middle shelf of the oven. NOTE: you will need to move the wedges down to the bottom shelf at this stage

18.  · Cook for 15 minutes

19.  · Uncover the fish, it should be opaque now, if not put it back for a bit longer

20.  · Before serving it is nice to grill the fish uncovered on a medium setting for a few minutes in order to toast the breadcrumbs. The wedges can stay on the bottom shelf during this time without any problem.

Cooks' note:
Serve with steamed or boiled vegetables, tomato ketchup and tartar sauce (if you have it).

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comments

Christina P

5

looks great! Im going to make this tomorrow

Amanda L

4

This was pretty good