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Author Notes: This is a lighter take on a classic fish and chips using omega-3 rich barramundi, heart healthy baked sweet potato fries, and a mayo-free slaw that cuts through the perfectly crispy fish.
Recipe by Nicole Gaffney of ColeyCooks.com —Coley @ Coley Cooks
- 3-4 medium sweet potatoes (about 1 ½ lbs), scrubbed clean and dried
- 3 tablespoons vegetable oil, plus more for frying
- kosher salt and freshly cracked black pepper, to taste
- 1/4 cup red wine vinegar
- 1 tablespoon plus 2 teaspoons sugar
- 1/2 teaspoon salt
- 1/2 teaspoon celery seed
- 1 cup all purpose flour
- 2 large eggs
- 3 cups panko breadcrumbs
- 1/2 teaspoon cayenne pepper
- 4 6-ounce barramundi fillets
- 4 cups shredded cabbage (green, purple or a mixture of both)
- 1 cup grated or julienned carrots
- 3 scallions, thinly sliced
- Lemon wedges for serving
- Preheat the oven to 425 degrees. Slice the sweet potatoes lengthwise about ¼ inch thick, then slice ¼ inch in the other direction to make long fries. Spread the fries out on a parchment lined baking sheet and drizzle with 3 tablespoons vegetable oil, season with salt and pepper, then toss to coat. Bake for about 20-25 minutes, or until golden brown and crisp.
- While the fries are baking, whisk together the red wine vinegar, sugar, salt and celery seed in a large bowl and set aside. Prepare the breading station by pouring the flour and panko breadcrumbs separately into two large shallow bowls. Crack the eggs into another large shallow bowl, season with salt and pepper and whisk to combine. Season the panko with salt and ½ teaspoon cayenne pepper.
- Use paper towels to pat each barramundi fillet very dry, then season with salt and pepper on both sides. Working with one fillet at a time, dredge lightly in flour, being sure to shake off any excess. Next, dredge in the egg and allow the excess to drip off, then transfer to the panko and coat on all sides. Repeat with the remaining fillets.
- Heat about ½ inch of vegetable oil in a large, heavy bottomed frying pan (cast iron is best) over medium-high heat. Working in batches, place one or two fillets in the pan at a time and cook until golden brown. Flip, then cook until golden and crisp on the other side. Repeat until all fillets are finished.
- Right before serving, add the cabbage, carrots and scallions to the bowl with the vinegar mixture and toss to combine. When the sweet potato fries are finished, transfer them to a bowl and serve immediately with the fish and slaw, with lemon wedges on the side.
- Note: This recipe also works great as an appetizer or snack! Just cut the barramundi fillets into bite sized pieces instead of leaving them whole, then proceed with the recipe as normal.