Southern Baked Fish with Mashed Potatoes and Green Beans
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
1057
- Carbs
94.1g
- Fat
57g
- Fibre
15g
- Protein
44.2g
- Sugar
7.7g
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Dried Chilli Flakes
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Butter
-
Potatoes
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Eggs
-
Lemon
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Nile Perch
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Vegetable Oil
-
Southern Mix Coating
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Milk
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Chilli Powder
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Green Beans
|
Dried Chilli Flakes |
Butter |
Potatoes |
Eggs |
Lemon |
Nile Perch |
|
Vegetable Oil |
Southern Mix Coating |
Milk |
Chilli Powder |
Green Beans |
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0.0 min
Pre-heat the oven to 180C and bring a saucepan of salted water to the boil.
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0.5 min
Peel and chop the potatoes. Add to the boiling water and cook until tender (15-20mins)
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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.
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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.
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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.
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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.
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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.
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17.0 min
Remove the fish from the oven and let rest for a couple of minutes.
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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.
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20.5 min
Season with salt and pepper to taste, mix thoroughly. Serve the fish with the mashed potatoes, green beans and lemon wedges.
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Ingredients
Dried Chilli Flakes
Use according to taste
Butter
1/2 Mash, 1/2 Beans
Potatoes
coarsly chopped
Eggs
whisked
Lemon
cut into wedges 1/2 lemon per person
Nile Perch
Vegetable Oil
2 tablespoons per person
Southern Mix Coating
Milk
Chilli Powder
Use according to taste
Green Beans
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Reviews (2)
Dana Itani Verified
Very delicious meal and easy to make.
Jade Delica Verified
so good, easy to cook