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🍽️ Crispy Fish Sticks with Roasted Vegetables and Yogurt Dip

555 kcal · 30 min · 4 servings

Ingredients

• 350 g floury potatoes
• salt
• 70 g frozen peas (or fresh peeled)
• pepper
• 300 g fish fillet (e.g. cod, pollock)
• 2 spring onions
• 120 g whole wheat breadcrumbs
• 300 g sweet potatoes (or pumpkin flesh)
• 4 tbsp rapeseed oil
• 1 red bell pepper
• 1 zucchini
• 80 g spelt whole wheat flour
• 30 g grated parmesan (30% fat in dry matter)
• 1 egg
• 2 small pickles
• 2 sprigs parsley
• 200 g Greek yogurt
• 1 tsp small capers (drained)
• 1 tsp lemon juice
• 1 organic lemon

Instructions

1. 1. Peel the potatoes and wash them thoroughly.
2. 2. Cut the potatoes into small cubes.
3. 3. Boil the potato cubes in salted boiling water for 10 to 15 minutes until tender.
4. 4. Let the peas thaw in the meantime.
5. 5. Rinse the fish and pat it dry with a kitchen towel.
6. 6. Cut the fish into coarse cubes.
7. 7. Puree the fish finely in a food processor.
8. 8. Clean the spring onions and wash them.
9. 9. Finely chop the spring onions.
10. 10. Mix the chopped spring onions with the thawed peas.
11. 11. Drain the cooked potatoes and let them drip dry.
12. 12. Mash the potatoes into a puree.
13. 13. Season the potato mixture with salt and pepper.
14. 14. Add the fish mixture and the potato mixture to a bowl.
15. 15. Combine all ingredients to form a moldable mixture.
16. 16. Fold 1 to 2 tablespoons of breadcrumbs into the mixture.
17. 17. Take 2 tablespoons of the mixture at a time.
18. 18. Shape them into sticks or rolls about 8 cm long.
19. 19. Place the fish sticks on a baking sheet lined with baking paper.
20. 20. Chill the tray in the refrigerator for 20 to 30 minutes.
21. 21. Line another baking sheet with baking paper.
22. 22. Peel the sweet potato.
23. 23. Cut the sweet potato into sticks about 1 cm thick.
24. 24. Spread the sweet potato sticks over one half of the baking sheet.
25. 25. Drizzle the sweet potatoes with 1 tablespoon of oil.
26. 26. Season the sweet potatoes with salt and pepper.
27. 27. Preheat the oven to 200 °C (conventional heat 180 °C; gas mark 3).
28. 28. Bake the sweet potatoes for 10 minutes in the preheated oven.
29. 29. Halve the bell pepper and remove the core.
30. 30. Wash the bell pepper and cut it into strips.
31. 31. Clean the zucchini and wash it.
32. 32. Cut the zucchini into sticks about 1 cm thick.
33. 33. Remove the baking sheet with the sweet potatoes from the oven.
34. 34. Place the remaining vegetables on the other half of the sheet.
35. 35. Drizzle the vegetables with 1 tablespoon of oil.
36. 36. Season the vegetables with salt and pepper.
37. 37. Bake everything together for another 20 to 25 minutes until the vegetables are lightly browned.
38. 38. Add the fish sticks to the oven after about 10 minutes of vegetable baking time.
39. 39. Put the flour on a plate.
40. 40. Mix the remaining breadcrumbs with Parmesan on a second plate.
41. 41. Whisk the egg in a deep plate.
42. 42. Coat the fish sticks in the flour first.
43. 43. Then dip the coated sticks into the egg.
44. 44. Finally, roll the sticks in the breadcrumb mixture.
45. 45. Line a second baking sheet with baking paper.
46. 46. Lightly grease the sheet with the remaining oil.
47. 47. Place the breaded fish sticks on it.
48. 48. Bake the fish sticks in the oven for 15 minutes until golden brown and crispy.
49. 49. Finely dice the gherkins.
50. 50. Wash the parsley and dry it.
51. 51. Chop the parsley.
52. 52. Mix the yogurt with the gherkins, parsley, and capers.
53. 53. Season the dip with salt, pepper, and lemon juice.
54. 54. Rinse the lemon under hot water.
55. 55. Cut the lemon into wedges.
56. 56. Remove the vegetables and fish sticks from the oven.
57. 57. Plate the dish.
58. 58. Serve the meal with lemon wedges and the yogurt dip.

Nutrition per serving

• kcal: 555
• Protein: 30 g · Fett/Fat: 321 g · Carbs: 60 g