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Crumbed Fish, Prawns & Sweet Potato Chips
Eat the Rainbow
Calorie Smart
Crumbed Fish, Prawns & Sweet Potato Chips

with Veggie Sticks & Tartare Sauce

20 min
Difficulty: 1/3

Turn mealtime into a colourful adventure! Kids can dive into their own crumbed fish & prawn plate and enjoy some veggie sticks, sweet potato fries and tartare sauce to tie it all together. It’s fun, hands-on and packed with veggie power! *This recipe is under 650kcal per serving.*

Allergens

Wheat
Crustaceans
Soy
Eggs
Gluten
Fish

Utensils

Large Non-Stick Pan
Baking Paper

Tags

Calorie Smart
New
Family
Springtime
Ingredients
Broccoli

Broccoli

1

Capsicum

Capsicum

1

Crumbed basa

Crumbed basa

280 g

Cucumber

Cucumber

1

Peeled prawns

Peeled prawns

190 g

Sweet potato

Sweet potato

2

Tartare sauce

Tartare sauce

1 packet

Olive oil

Olive oil

2 tbs

Preparation
1
Prep the sweet potato fries

• Preheat oven to 240°C/220°C fan-forced. 
• Cut sweet potato into fries. 

2
Bake the sweet potato fries

  • Cut sweet potato into fries. Place on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat.
  • Bake until tender, 20-25 minutes.

TIP: If your oven tray is crowded, divide between two trays.

Little cooks: Help with sprinkling over the seasoning and tossing the fries.

3
Prep the veggies

  • Meanwhile, chop broccoli (see ingredients/including stalk!) into small florets.
  • Thinly slice capsicum and cucumber into sticks.

Little cooks: Help wash the veggies!

4
Cook the prawns & crumbed basa

  • In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook peeled prawns, tossing, until pink and starting to curl up, 3-4 minutes. Transfer to a bowl, season and cover to keep warm.
  • Wipe out frying pan and return to medium-high heat with enough olive oil to coat the base. 
  • When oil is hot, cook crumbed basa until golden and cooked through, 2-3 minutes each side. Transfer to a paper towel-lined plate. Season with salt.

Little cooks: Help with sprinkling over the salt!

5
Steam the broccoli

  • Add broccoli and a splash of water to a microwave-safe bowl, then cover with a damp paper towel.
  • Microwave broccoli on high until just tender, 2-4 minutes.
  • Drain broccoli, then return to the bowl and cover to keep warm.

TIP: If you prefer the capsicum cooked, in large frying pan, cook capsicum and broccoli over high heat with a drizzle of olive oil until tender, 4-5 minutes.

6
Finish & serve

  • Slice crumbed basa.
  • Divide crumbed basa, prawns, sweet potato fries, steamed broccoli, capsicum and cucumber sticks between plates.
  • Serve with tartare sauce. Enjoy!

Little cooks: Add the finishing touch by drizzling over the tartare sauce!

Nutrition per serving

810

kcal

Calories

3390

kJ

Energy (kJ)

42.2

g

Fat

9.3

g

of which saturates

66.4

g

Carbohydrate

23.2

g

of which sugars

12.1

g

Dietary Fibre

41

g

Protein

0

mg

Cholesterol

1310

mg

Sodium

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