Baked seafood with Real green salad, tartare sauce and roast sweet potato

I'm not going to lie, I'm a bit funny about fish and seafood. My friends and my boyfriend are mad for it but I just can't quite decide how I feel. I'll eat it out one day and love it and try it the next day and feel totally disgusted. I do know how good fish is for you though and one way I can always eat it is crumbed, so finding a way to eat crumbed fish without it being laden with fat is very exciting to me! This recipe has no real fat to speak of, and is really yummy and has that same crunch I love with the deep fried version, the secret is in the Panko crumbs I think!

I call the salad real green salad because I believe a green salad should be GREEN, not contain tomatoes, red onion etc etc! But I think they can only be truly good if you use some really interesting green veggies! I love finely shaved fennel, some spring onion, asparagus, broad beans, green beans, anything like that really, just something other than just leaves is great!

Anyway this meal was pretty good, healthy, and simple, and I think would go down well with any age!

Roast Sweet Potato

3 - 4 small sweet potatoes

1 -2 tablespoons of olive oil

Salt and pepper

Preheat oven to 200 degrees celcius. Cut sweet potatoes in half lengthways and then into wedges. Place on a tray lined with baking paper and toss with oil and salt and pepper to taste. Place in the oven and roast for approximately 20 minutes, then turn and roast for a further 20 minutes.

Baked fish and prawns

400 - 500g fresh white fish fillets (I used flathead)

Approx 2 Large green king prawns per person

Panko Breadcrumbs

1 egg

Plain flour

Zest of one lemon

2 - 3 sprigs of fresh dill

Place flour onto a large plate (as much as necessary, it depends on the amount of seafood you use), add the finely chopped zest of one lemon and finely chopped dill and mix with some salt and pepper. Break the egg into a medium bowl and gently beat. Place the breadcrumbs onto a large plate also.

Cut fish into strips around 2 cm wide. Dip into flour and shake to remove excess, follow with the egg, and breadcrumbs pressing to coat. Repeat with remaining fish pieces and place on a baking tray. Peel and devein the prawns, and coat in flour, egg and breadcrumbs and keep aside.

bake the fish for 20- 25 minutes, turning halfway through cooking. When 10 minutes remain, add the prawns. I actually forgot oil accidently and it was still really good, but you could add a little oil if you wanted to.

Real green salad

Green vegetables (I used asparagus, brocollini, and green beans)

Any mix of salad greens you like

Oil

White wine vinegar

Salt and Pepper

Blanch any vegetables until cooked but still crisp and refresh under cold running water. Place in a bowl with one part vinegar to three parts olive oil and season with salt and pepper, toss to combine. Just before serving throw in fresh salad leaves and toss to combine.

Tartare Sauce

1 tablespoon dijon mustard

3 -4 tablespoons of whole egg mayonnaise

2 -3 sprigs of finely chopped fresh dill

3 large gherkins, finely diced

1 tablespoon of roughly chopped capers.

Mix all ingedients together, flavour with some lemon if desired and season if necessary.

Serve the salad with the hot fish and seafood, with a good serving of sweet potatoes and a good dollop of tartare.