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Recipe Fish Fingers And Sweet Potato Oven-Fries


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Recipe Fish Fingers And Sweet Potato Oven-Fries

Ingredients:

4 sweet potatoes 700 g
2 egg whites
1 tsp salt, for the potatoes 4 g
ground pepper to taste [optional]
1 tbsp olive oil 15 mL
parchment paper, for the sheet
4 tilapia fillets, or turbot, cut into 4 x 8 cm pieces 700 g
1/3 cup mayonnaise 85 mL
1/2 cup bread crumbs 65 g
1/2 tsp cayenne pepper 1 g
1 tsp dried oregano 1 g
1 pinch salt, for the fish [optional] 0.1 g
vegetable oil spray
125 mL Tartare Sauce 1/2 cup

Recipe:

Preheat the oven to 230°C/450°F. Line with parchment paper a large baking sheet and an ovenproof dish. Start baking the potatoes. Prepare the fish during the first 15 min of potato baking. Bake the fish with the potatoes during the last 15 min of potato baking. Oven «fried» potatoes

Preheat the oven to 230°C/450°F. Line with parchment paper a large baking sheet and an ovenproof dish. Prepare the potatoes first and start cooking them. Prepare the fish while the potatoes are baking, then bake the fish with the potatoes during the last 15 min. 2. Peel the potatoes, then cut them into 1×8 cm pieces. It is important to cut them into pieces of similar size so that they will all cook evenly and be done at the same time. 3. In a deep dish, whisk the egg white with the oil, salt, and pepper to taste. Add the potato pieces and coat them well with the egg white mixture. Transfer them to the baking sheet. Don’t crowd the potatoes on the sheet or they will steam and not turn golden-brown. 4. Bake on the bottom oven rack 15 min, then turn the potatoes and bake an additional 15 min. Oven «fried» fish

5. Cut the fish into 4×8 cm pieces. 6. Prepare 2 shallow dishes: put the mayonnaise in one dish, then combine the bread crumbs, Cayenne pepper, oregano, and salt to taste in the other dish. Spread each fish piece with the mayonnaise, then coat it with the bread crumbs mixture. Turn the fish to coat all sides. 7. Put the fish pieces on the prepared ovenproof dish and spray them evenly with a vegetable oil spray. Bake the fish for 15 min on the top oven rack. 8. Take the fish and potatoes out of the oven. Serve with the tartar sauce on the side.


Posted by: Istituto Galilei

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