Recipe Baked White Fish With Sweet Potato And Beet Curly Fries

This dish seems super fancy, but, other than the white fish, it’s actually made up entirely of cheap ingredients and items you probably already have on hand, making it the perfect weeknight meal.   In order to view the video, please allow Manage Cookies

  The sweet potatoes and beets add a boost of vitamins and minerals, while cod (or haddock) delivers lean protein. Opt for frozen fish here to save some money, Andrews suggests.

30 Ways to Get 30 Grams of Protein at Every Meal

Read article

And if you don’t have a spiralizer already, a lot of grocery stores offer freshly spiralized beets and sweet potatoes in the pre-cut vegetable case. Price per serving: $4.12  

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Makes 4 servings

Ingredients

For Curly Fries: 2 medium sweet potatoes, washed 2 medium beets, washed 2 Tbsp. oil ¼ to ½ tsp. coarse salt For Fish: 4 (4-6 oz.) white fish filets (cod or haddock) Coarse salt and ground black pepper, divided ¼ cup all-purpose flour Pinch cayenne pepper 2 large eggs, lightly beaten ½ cup panko breadcrumbs For Tartar Sauce: ¼ cup mayonnaise 1 Tbsp. chopped capers 1 Tbsp. chopped dill pickles 1 tsp. pickle juice or lemon juice Pinch each coarse salt and ground black pepper Dash hot sauce (optional)

How to make it

Set frozen fish to thaw in the fridge, then dry it completely with paper towels so the breading will stick. Preheat oven to 425. Using a vegetable spiralizer, spiralize sweet potatoes and beets (no need to remove skin). Place on a greased baking sheet and toss with oil and ¼ teaspoon salt. Bake 25 to 35 minutes until very crispy, tossing with tongs occasionally. Sprinkle with additional salt if desired for taste. In the meantime, coat a baking sheet fitted with a wire rack with cooking spray. Set aside. Sprinkle fish filets with salt and black pepper. Set up three bowls: One with the flour and a pinch of salt, black pepper and cayenne; one with beaten egg and a pinch of salt and pepper; and another with panko, and a pinch of salt and black pepper. Coat fish fillets with flour, then egg wash, then panko, and place on the greased baking rack. Coat each filet with cooking spray. Bake 10 to 12 minutes, flipping once and coating with additional cooking spray, until outside is crispy and interior temperature reaches 145 degrees. While fish and curly fries bake, prepare tartar sauce by whisking all sauce ingredients in a small bowl. Taste and adjust seasoning, if necessary. Serve fish with tartar sauce and a side of crispy curly fries.

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This dish seems super fancy, but, other than the white fish, it’s actually made up entirely of cheap ingredients and items you probably already have on hand, making it the perfect weeknight meal.

In order to view the video, please allow Manage Cookies

The sweet potatoes and beets add a boost of vitamins and minerals, while cod (or haddock) delivers lean protein. Opt for frozen fish here to save some money, Andrews suggests.

30 Ways to Get 30 Grams of Protein at Every Meal

Read article

And if you don’t have a spiralizer already, a lot of grocery stores offer freshly spiralized beets and sweet potatoes in the pre-cut vegetable case.

30 Ways to Get 30 Grams of Protein at Every Meal

Read article

30 Ways to Get 30 Grams of Protein at Every Meal

Price per serving: $4.12

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Makes 4 servings

Ingredients

For Curly Fries: 2 medium sweet potatoes, washed 2 medium beets, washed 2 Tbsp. oil ¼ to ½ tsp. coarse salt For Fish: 4 (4-6 oz.) white fish filets (cod or haddock) Coarse salt and ground black pepper, divided ¼ cup all-purpose flour Pinch cayenne pepper 2 large eggs, lightly beaten ½ cup panko breadcrumbs For Tartar Sauce: ¼ cup mayonnaise 1 Tbsp. chopped capers 1 Tbsp. chopped dill pickles 1 tsp. pickle juice or lemon juice Pinch each coarse salt and ground black pepper Dash hot sauce (optional)

How to make it

Set frozen fish to thaw in the fridge, then dry it completely with paper towels so the breading will stick. Preheat oven to 425. Using a vegetable spiralizer, spiralize sweet potatoes and beets (no need to remove skin). Place on a greased baking sheet and toss with oil and ¼ teaspoon salt. Bake 25 to 35 minutes until very crispy, tossing with tongs occasionally. Sprinkle with additional salt if desired for taste. In the meantime, coat a baking sheet fitted with a wire rack with cooking spray. Set aside. Sprinkle fish filets with salt and black pepper. Set up three bowls: One with the flour and a pinch of salt, black pepper and cayenne; one with beaten egg and a pinch of salt and pepper; and another with panko, and a pinch of salt and black pepper. Coat fish fillets with flour, then egg wash, then panko, and place on the greased baking rack. Coat each filet with cooking spray. Bake 10 to 12 minutes, flipping once and coating with additional cooking spray, until outside is crispy and interior temperature reaches 145 degrees. While fish and curly fries bake, prepare tartar sauce by whisking all sauce ingredients in a small bowl. Taste and adjust seasoning, if necessary. Serve fish with tartar sauce and a side of crispy curly fries.

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Makes 4 servings

Ingredients

For Curly Fries: 2 medium sweet potatoes, washed 2 medium beets, washed 2 Tbsp. oil ¼ to ½ tsp. coarse salt For Fish: 4 (4-6 oz.) white fish filets (cod or haddock) Coarse salt and ground black pepper, divided ¼ cup all-purpose flour Pinch cayenne pepper 2 large eggs, lightly beaten ½ cup panko breadcrumbs For Tartar Sauce: ¼ cup mayonnaise 1 Tbsp. chopped capers 1 Tbsp. chopped dill pickles 1 tsp. pickle juice or lemon juice Pinch each coarse salt and ground black pepper Dash hot sauce (optional)

How to make it

Set frozen fish to thaw in the fridge, then dry it completely with paper towels so the breading will stick. Preheat oven to 425. Using a vegetable spiralizer, spiralize sweet potatoes and beets (no need to remove skin). Place on a greased baking sheet and toss with oil and ¼ teaspoon salt. Bake 25 to 35 minutes until very crispy, tossing with tongs occasionally. Sprinkle with additional salt if desired for taste. In the meantime, coat a baking sheet fitted with a wire rack with cooking spray. Set aside. Sprinkle fish filets with salt and black pepper. Set up three bowls: One with the flour and a pinch of salt, black pepper and cayenne; one with beaten egg and a pinch of salt and pepper; and another with panko, and a pinch of salt and black pepper. Coat fish fillets with flour, then egg wash, then panko, and place on the greased baking rack. Coat each filet with cooking spray. Bake 10 to 12 minutes, flipping once and coating with additional cooking spray, until outside is crispy and interior temperature reaches 145 degrees. While fish and curly fries bake, prepare tartar sauce by whisking all sauce ingredients in a small bowl. Taste and adjust seasoning, if necessary. Serve fish with tartar sauce and a side of crispy curly fries.

Makes 4 servings

Ingredients

• For Curly Fries:
• 2 medium sweet potatoes, washed
• 2 medium beets, washed
• 2 Tbsp. oil
• ¼ to ½ tsp. coarse salt
• For Fish:
• 4 (4-6 oz.) white fish filets (cod or haddock)
• Coarse salt and ground black pepper, divided
• ¼ cup all-purpose flour
• Pinch cayenne pepper
• 2 large eggs, lightly beaten
• ½ cup panko breadcrumbs
• For Tartar Sauce:
• ¼ cup mayonnaise
• 1 Tbsp. chopped capers
• 1 Tbsp. chopped dill pickles
• 1 tsp. pickle juice or lemon juice
• Pinch each coarse salt and ground black pepper
• Dash hot sauce (optional)

How to make it

Set frozen fish to thaw in the fridge, then dry it completely with paper towels so the breading will stick. Preheat oven to 425. Using a vegetable spiralizer, spiralize sweet potatoes and beets (no need to remove skin). Place on a greased baking sheet and toss with oil and ¼ teaspoon salt. Bake 25 to 35 minutes until very crispy, tossing with tongs occasionally. Sprinkle with additional salt if desired for taste. In the meantime, coat a baking sheet fitted with a wire rack with cooking spray. Set aside. Sprinkle fish filets with salt and black pepper. Set up three bowls: One with the flour and a pinch of salt, black pepper and cayenne; one with beaten egg and a pinch of salt and pepper; and another with panko, and a pinch of salt and black pepper. Coat fish fillets with flour, then egg wash, then panko, and place on the greased baking rack. Coat each filet with cooking spray. Bake 10 to 12 minutes, flipping once and coating with additional cooking spray, until outside is crispy and interior temperature reaches 145 degrees. While fish and curly fries bake, prepare tartar sauce by whisking all sauce ingredients in a small bowl. Taste and adjust seasoning, if necessary. Serve fish with tartar sauce and a side of crispy curly fries.

Set frozen fish to thaw in the fridge, then dry it completely with paper towels so the breading will stick.

Preheat oven to 425.

Using a vegetable spiralizer, spiralize sweet potatoes and beets (no need to remove skin). Place on a greased baking sheet and toss with oil and ¼ teaspoon salt. Bake 25 to 35 minutes until very crispy, tossing with tongs occasionally. Sprinkle with additional salt if desired for taste.

In the meantime, coat a baking sheet fitted with a wire rack with cooking spray. Set aside.

Sprinkle fish filets with salt and black pepper. Set up three bowls: One with the flour and a pinch of salt, black pepper and cayenne; one with beaten egg and a pinch of salt and pepper; and another with panko, and a pinch of salt and black pepper. Coat fish fillets with flour, then egg wash, then panko, and place on the greased baking rack. Coat each filet with cooking spray. Bake 10 to 12 minutes, flipping once and coating with additional cooking spray, until outside is crispy and interior temperature reaches 145 degrees.

While fish and curly fries bake, prepare tartar sauce by whisking all sauce ingredients in a small bowl. Taste and adjust seasoning, if necessary.

Serve fish with tartar sauce and a side of crispy curly fries.

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