Zesty Crusted Fish + Chips for Australia Day
Welcome to part 1 in my celebratory series all about Australia Day! For our very first recipe I’m bringing you a very close-to-the-heart favorite, my go-to zesty crusted fish.
This one is super savory, perfect for a refreshing alternative to a classic burger, and helps you get plenty of nutrients and color. It’s great in the summer, but also super nourishing for a unique weeknight dinner. Check out how to make it below!
In my own kitchen, I always need a meal that is going to satisfy my taste buds and nutritional needs, and this one covers all the bases. It’s high in protein and healthy fats, super powerful in flavor, and also contains some complex carbs for that post-workout hit or an easy weeknight dinner. Hope you make it!
What makes this zesty crusted healthy?
In contrast to some crusted fish recipes, we aren’t deep frying the fish, so it won’t be filled with any saturated fats that tend to be a factor in heart problems. It contains lots of protein in the form of our fish, complex carbs in the form of our sweet potatoes, and micronutrients in the yoghurt sauce.
What makes this zesty crusted fish easy?
We’re making things a bit easier than usual by cooking everything in the oven! You can also sear the fish first in a pan if you want that extra crispy exterior, then coat it with the seeds on the top and finish in the oven.
As for the sweet potato wedges, my video will show you all the ways in which you can obtain the perfect crisp exterior and soft middle on your sweet potato wedges. The shape is totally up to you as well, if you want them extra crispy it’s better to go thin, and if you like that gooey center you want to make them a bit thicker.
Zesty Crusted Fish + Chips
Prep Time: 10 minutes
Cook Time: 30 minutes
Cost per Serving: $5
Skill Level: Easy
1 lb white fish of choice, I love tilapia for this one
1 TB black peppercorns
1 TB cumin seeds (substitute for any seeds you like! You could also use double the peppercorn on its own if you wish)
2 Japanese sweet potatoes or yams, peeled and cut into thin wedges
Juice and zest of one lemon
1 cup full-fat plain Greek yoghurt
¼ cup fresh mint, chiffonaded or finely chopped
¼ tsp each Salt and pepper
¼ tsp cayenne, if desired
Extra lemon wedges, to serve
- Preheat oven to 350 F/175 C.
- Pat fish dry and slice into 4 pieces. Heat a frypan over low heat. Place in peppercorns and cumin seeds. Toast for 60 seconds or until fragrant. Remove from heat.
- Smash peppercorns and cumin seeds with a mortar and pestle or use a spice grinder until you have a coarse powder. Place that mix in a shallow dish or plate with ¼ tsp each salt and pepper. Coat fish with mixture, then lightly brush or drizzle with olive oil.
- Place sweet potatoes on one baking sheet and fish on another. Drizzle sweet potatoes with olive oil and sprinkle with salt and pepper, as well as cayenne.
- Bake sweet potatoes for 25 minutes, removing fish tray halfway through that cooking time, once cooked. Keep an eye on the coconut coating to make sure it isn’t burning. If it looks too golden brown, tent the fish tray with foil and continue cooking, for a total time of about 15 minutes.
- Meanwhile, make your dipping sauce. Combine yoghurt with lemon juice, zest, and chopped mint. Add a pinch of salt and stir.
- Serve fish with chips, lemon wedges, and zesty yoghurt dipping sauce!