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
Pre-heat the oven to 180C and bring a saucepan of salted water to the boil.
Peel and chop the potatoes.
Add the potatoes to the boiling water and cook until tender (15-20mins)
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.
Brush the bottom of a baking tray with oil.
Season the fish fillet with salt and pepper on both sides.
Dip the fish in the egg and let the excess drip off.
Dredge the fish fillet in the southern mix coating and ensure that the fish is thoroughly coated.
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.
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.
Melt the butter in a frying pan over medium-high heat.
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.
Remove the fish from the oven and let rest for a couple of minutes.
When tender drain the potatoes.
Add the potatoes back to the saucepan on low heat. Mash the potatoes adding the butter and milk.
Season with salt and pepper to taste, mix thoroughly.
Serve the fish with the mashed potatoes, green beans and lemon wedges.
Dried Chilli Flakes,
Potatoes, coarsly chopped
Lemon, cut into wedges
Southern Mix Coating,
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