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Plated meal

Southern Baked Fish with Mashed Potatoes and Green Beans

  • Gluten Free
  • Spicy
  • Seafood
  • Contains Dairy

Get crunk in your kitchen and enjoy your own healthy version of this famous southern soul food. Your family will be singing your praises!

Nutrition Per Portion

  • Calories


  • Carbs


  • Fat


  • Fibre


  • Protein


  • Sugar


  • 0.0 min

    Pre-heat the oven to 180C and bring a saucepan of salted water to the boil.

  • 0.5 min

    Peel and chop the potatoes. Add to the boiling water and cook until tender (15-20mins)

  • 2.0 min

    In a shallow bowl, combine the chilli powder and the southern mix coating. Season with salt and pepper. In another shallow bowl, whisk together the eggs.

  • 4.5 min

    Season the fish fillet with salt and pepper on both sidesthen dip in egg and let the excess drip off. Dredge the fish fillet in the southern mix coating and ensure that the fish is thoroughly coated.

  • 7.0 min

    Brush the bottom of a baking tray with oil then transfer the fish to the prepared baking pan and put in the oven. Bake the fish for approximately 5-6 minutes, or until the underside is golden in colour.

  • 13.0 min

    Take out the fish from the oven and drizzle with a bit of oil. Carefully turn the fish over and cook the other side until golden and the fish is cooked through.

  • 14.0 min

    Melt half the butter in a frying pan over medium-high heat. Add the green beans, season with pepper and chilli flakes (if you would like them spicy), saute until tender then set aside.

  • 17.0 min

    Remove the fish from the oven and let rest for a couple of minutes.

  • 18.0 min

    When tender drain the potatoes. Add back to the saucepan on low heat. Mash the potatoes adding the remaining butter and milk.

  • 20.5 min

    Season with salt and pepper to taste, mix thoroughly. Serve the fish with the mashed potatoes, green beans and lemon wedges.

  • Ingredients

    Dried Chilli Flakes

    Use according to taste


    1/2 Mash, 1/2 Beans


    coarsly chopped




    cut into wedges 1/2 lemon per person

    Nile Perch

    Vegetable Oil

    2 tablespoons per person

    Southern Mix Coating


    Chilli Powder

    Use according to taste

    Green Beans

  • 0 of 11 failed / iids:/ rid: 91

Reviews (2)


5 out of 5 stars
Portion Size
Ease of cooking

Very delicious meal and easy to make.

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5 out of 5 stars
Portion Size
Ease of cooking

so good, easy to cook

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