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

  • 955 Calories | 
  • 91g Carbohydrates | 
  • 47.1g Fat | 
  • 13.7g Fibre | 
  • 43.3g Protein | 
  • 6.7g 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.

  • 1.5 min

    Add the potatoes 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.

  • 3.0 min

    In another shallow bowl, whisk together the eggs.

  • 4.0 min

    Brush the bottom of a baking tray with oil.

  • 4.5 min

    Season the fish fillet with salt and pepper on both sides.

  • 5.0 min

    Dip the fish in the egg and let the excess drip off.

  • 6.0 min

    Dredge the fish fillet in the southern mix coating and ensure that the fish is thoroughly coated.

  • 7.0 min

    Transfer the fish to the prepared baking pan and put in the oven.

  • 7.5 min

    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 the butter in a frying pan over medium-high heat.

  • 15.0 min

    Add the green beans to the butter, season with a pinch of 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.

  • 20.0 min

    Add the potatoes back to the saucepan on low heat. Mash the potatoes adding the butter and milk.

  • 20.5 min

    Season with salt and pepper to taste, mix thoroughly.

  • 21.5 min

    Serve the fish with the mashed potatoes, green beans and lemon wedges.

  • Ingredients

    Dried Chilli Flakes ,

    Butter

    Potatoes , coarsly chopped

    Eggs , whisked

    Lemon , cut into wedges

    Nile Perch

    Vegetable Oil

    Southern Mix Coating ,

    Milk

    Chilli Powder

    Green Beans

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