Baked Fish Fingers with Smashed Peas and Potato Wedges

• 800gpotatoes, cut into wedges
• 3 tbspolive oil
• fine salt
• black pepper
• 500gcod or haddock loin, cut into 12 fingers
• 80gpanko breadcrumbs
• 1lemon, zested, then cut into wedges
• 3 tbspplain flour
• 1egg, beaten
• 300gfrozen peas
• 20gbutter
• 10gmint, leaves chopped
• 4 tbspGreek yoghurt mixed with 1 tbsp capers, chopped (optional)

Method

1. 1Heat the oven to 220C (200C fan). Toss the potato wedges with 2 tablespoons of the olive oil, a good pinch of fine salt and black pepper on a large tray. Roast for 30 minutes, turning once, until golden and crisp at the edges.
2. 2Mix the panko with the lemon zest and the remaining tablespoon of oil, rubbing it in with your fingers so every crumb is coated. Dry crumbs stay pale; oiled crumbs go golden in the oven.
3. 3Put the flour on one plate and the beaten egg in a shallow bowl. Dust each fish finger in flour, dip in egg, then press into the crumb so it sticks on all sides. Lay on a second tray lined with baking paper.
4. 4Bake the fish for 12 to 14 minutes, adding it to the oven when the wedges have 15 minutes left, until the crumb is golden and the fish flakes when you press it.
5. 5Cook the peas in boiling water for 3 minutes until tender, then drain. Add the butter and mint and crush roughly with a potato masher so you get a chunky, bright green mash, not a puree. Season.
6. 6Serve the fish fingers with the wedges, a pile of peas and a lemon wedge each. Add the optional caper yoghurt if using.

Per serving

kcal

571

protein

35.2g

fibre

9.8g

carbs

67g

fat

18.1g