This is one of our go to meals after a day at work as it’s quick and easy. If we’re really short on time, the fish won’t be crumbed and the chips will be jacket potatoes cooked in the microwave. If you’ve never tried making your own tartare sauce before, you should give this a go, it’s quick and easy, more tasty than the bought stuff and you know exactly what’s in it.
Fish is an essential part of our diets and ideally, should be aimed to be consumed 2-3 times per week. This can include fish that comes in a tin – salmon, tuna, sardines, which have similar health benefits to fresh fish. Oily fish, such as salmon and tuna are higher in essential fatty acids – Omega 3’s, but white fish is high in protein, low in calories and full of vitamins and minerals.
When making fish for us, I always try to make sure the kids have fish as well, whether it’s the same as what we are having or tinned tuna. Either way, they usually gobble it all up and ask for more, except for tonight, when Claire ate her chips, didn’t even try the fish and hopped down from the table saying “I don’t like it”! Someone will wake up hungry in the morning….!
When buying fish, pay attention to the weight that you are buying, as often fillets are much bigger portions that what you need, sometimes up to 300g. You should be aiming for ~150g portion per person. I have used blue grenadier today, which is a white fish, with a grey skin on it. Don’t try to remove the skin, just eat it, it’s good for you. I find blue grenadier to have a more fishy flavour than some fish and it is generally a pretty affordable variety. We will usually have a salad or some steamed vegetables with our fish.
- 4 x 150g blue grenadier fillet
- 1/4 cup plain flour
- 1 egg, beaten
- 1/2-3/4 cup multigrain breadcrumbs
- 1/4 cup flat leaf parsley, finely chopped
- 4 small-medium potatoes
- 1 sprig rosemary, chopped
- 2 tbs olive oil
- 1/2 tbs butter
- Salt and pepper
- 2 tbs natural yoghurt
- 1 medium sized sweet gherkin, finely chopped
- 1 tsp baby capers, finely chopped
- 1 tbs dill, chopped
- 1 tbs mayonnaise
- 1 small garlic clove, crushed
- Pinch of finely grated lemon zest
- 1 tbs lemon juice
- Salt and pepper
- Preheat oven to 200°C and line baking tray with baking paper. Cut potatoes into chips and place into plastic bag with 1 tbs oil, rosemary, salt and pepper and shake to coat. Place onto tray and cook for ~40 minutes or until golden.
- To make the tartare sauce, place all ingredients into a small bowl and mix well to combine. Season with salt and pepper and set aside.
- For the fish, place the flour onto a dinner plate, the beaten egg in a bowl and the breadcrumbs and parsley, mixed together, on another plate. Coat each fillet lightly in flour, then dunk in the egg, followed by a coating of breadcrumbs. Set aside.
- When potatoes are almost ready, heat a frypan over medium heat and add 1 tbs olive oil and 1/2 tbs butter. When melted add the fish and cook for 4-5 minutes. Turn the fish and cook for a further 3-4 minutes.
- Serve with tartare sauce, chips and vegetables or salad.