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[Rainbow Plate] Crumbed Fish & Sweet Potato Fries

[Rainbow Plate] Crumbed Fish & Sweet Potato Fries

with Veggie Sticks & Tartare Sauce

Tags:
Family
Allergens:
Fish
Gluten
Soy
Wheat
Eggs

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time30 minutes
Cooking Time20 minutes
DifficultyEasy

Ingredients

Serving amount

2

Sweet Potato

½

Broccoli

1

Capsicum

1

Cucumber

280 g

Crumbed Basa

(Contains: Fish, Gluten, Soy, Wheat;)

1 packet

Tartare Sauce

(Contains: Eggs;)

Not included in your delivery

2 tbs

olive oil

Nutritional Values

Calories644 kcal
Energy (kJ)2690 kJ
Fat41 g
of which saturates8.9 g
Carbohydrate44.8 g
of which sugars14 g
Dietary Fibre5.9 g
Protein23.1 g
Sodium666 mg
The average adult daily energy intake is 8700 kJ

Utensils

Baking Sheet with Baking Paper
Large Frying Pan

Cooking Steps

1
  • Preheat oven to 240°C/220°C fan-forced. Cut sweet potato into fries.
2
  • Place fries on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat.
  • Bake until tender, 20-25 minutes.

TIP: If your oven tray is crowded, divide between two trays.

Little cooks: Help with sprinkling over the seasoning and tossing the fries.

3
  • Meanwhile, chop broccoli (see ingredients/including stalk!) into small florets.
  • Thinly slice capsicum and cucumber into sticks.

Little cooks: Help wash the veggies!

4
  • Heat a large frying pan over medium-high heat with enough olive oil to coat the base. 
  • When oil is hot, cook crumbed basa until golden and cooked through, 2-3 mins each side. Transfer to a paper towel-lined plate. Season with salt.

Little cooks: Help with sprinkling over the salt!

5
  • Add broccoli and a splash of water to a microwave-safe bowl, then cover with a damp paper towel.
  • Microwave broccoli on high until just tender, 2-4 minutes.
  • Drain broccoli, then return to the bowl and cover to keep warm.

TIP: If you prefer the capsicum cooked, in large frying pan, cook capsicum and broccoli over high heat with a drizzle of olive oil until tender, 4-5 minutes.

6
  • Slice crumbed basa.
  • Divide crumbed basa, sweet potato fries, steamed broccoli, capsicum and cucumber sticks between plates.
  • Serve with tartare sauce. Enjoy!

Little cooks: Add the finishing touch by drizzling over the tartare sauce!

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