Fish Easy

Delish fish and chips

Name: fish and chips doctor Sandro Demaio
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4
Ingredients: 800g peeled mixed root vegetables (orange sweet potato, carrots and potatoes); Olive oil, for drizzling and frying; 2 thyme sprigs, leaves stripped; 1 rosemary sprig, leaves stripped; 3 cups (210g) panko crumbs; 2 eggs; 2 large firm white fish fillets (about 650g; snapper, flathead and blue grenadier all work well), skin and bones removed; Homemade aïoli or tartare, lemon wedges and a green salad, to serve

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I prefer panko crumbs to regular breadcrumbs – they’re lighter with a wonderful crunch, which complements the fish perfectly in this no-fuss, healthy version of an Aussie favourite, says Dr Sandro. This recipe is an edited extract from The Doctor’s Diet by Dr Sandro Demaio (Macmillan Australia, $34.99).

800g peeled mixed root vegetables (orange sweet potato, carrots and potatoes)
Olive oil, for drizzling and frying
2 thyme sprigs, leaves stripped
1 rosemary sprig, leaves stripped
3 cups (210g) panko crumbs
2 eggs
2 large firm white fish fillets (about 650g; snapper, flathead and blue grenadier all work well), skin and bones removed
Homemade aïoli or tartare, lemon wedges and a green salad, to serve

Method

1.

Preheat the oven to 220°C.
2.

Cut the root vegetables lengthways into 1cm-thick slices and then diagonally into 1cm-wide strips to resemble chips. Place in a baking dish with a good splash of olive oil, the thyme and rosemary leaves and a good pinch of sea salt, toss to coat and roast for 30-35 minutes until tender and crisp.
3.

Shortly before the chips are ready, pour the panko crumbs into a shallow bowl and lightly beat the eggs in a second shallow bowl.
4.

Heat a few splashes of olive oil in a large frying pan over medium heat.
5.

Cut the fish fillets into 3cm-wide strips, about 5cm-10cm long. Dip the strips in the egg, then transfer to the breadcrumbs and press firmly to coat on all sides. Quickly add to the pan and cook for 2-3 minutes each side until the crumb is golden brown and the fish is cooked through.
6.

Serve the fish and vegetable chips with aïoli or tartare, lemon wedges and a crisp green salad.