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

  • 948 Calories |
  • 91g Carbohydrates |
  • 47g Fat |
  • 13.7g Fibre |
  • 41.4g 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,


    Potatoes, coarsly chopped

    Eggs, whisked

    Lemon, cut into wedges

    Nile Perch

    Vegetable Oil

    Southern Mix Coating,


    Chilli Powder

    Green Beans

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