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

Dried Chilli Flakes
Butter
Potatoes
Eggs
Lemon
Nile Perch
Vegetable Oil
Southern Mix Coating
Milk
Chilli Powder
Green Beans

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