2 Coliban potatoes
2 tablespoons grated parmesan
80g (2 cups) cornflakes
350g white fish fillets
40g (1/4 cup) plain flour
Step 1Preheat oven to 190°C. Line 2 baking trays with non-stick baking paper. Cut each potato into 10 thin wedges. Place the parmesan in a large sealable plastic bag. Add half the wedges and shake to coat. Place the wedges on 1 prepared tray. Repeat with the remaining wedges. Bake for 15 minutes.
Step 2Meanwhile, place cornflakes in a large sealable plastic bag. Wrap a tea towel around the bag and use a rolling pin to crush the cornflakes until fine crumbs form. Transfer the crumbs to a large plate.
Step 3Cut the fish into eight 3cm-thick fingers. Place flour on a large plate. Whisk egg and 2 tablespoons of water in a shallow bowl. Season with salt and pepper. Coat the fish in the flour and shake off any excess. Dip the fish, 1 piece at a time, into egg mixture then press into the crumbs to coat. Place the fish on the remaining baking tray.
Step 4Reduce oven temperature to 180°C. Place fish in oven and cook with wedges for a further 15 minutes or until fish and wedges are crisp and golden.
- High protein
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
Serves 4 as a light meal.
Serving tip: To make this a complete meal, serve with salad or steamed vegies, such as green beans.
Tips: For wedges with fluffy centres, boil the potatoes for 10-15 minutes, then skip the baking in step 1. To give the wedges even more flavour, add chopped fresh rosemary to the bag in step 1. To make sure the bag doesn’t burst in step 2, press out all the air after putting in the cornflakes.
More tips: For extra tasty, crispy potatoes, pop wedges in a sealable plastic bag. Add parmesan or fresh herbs then shake to coat.
To crumb chicken or fish, place cornflakes in a sealable bag, wrap in a tea towel and crush with a rolling pin.
To make the crumbs stick to the chicken or fish, dip it in flour, then in eggs that have been whisked with some water.
- Author: Kerrie Ray
- Image credit: Mark O'Meara
- Publication: Australian Good Taste