Fish sticks with vegetables and yogurt dip

Ingredients

• 350 g starchy potatoes
• Salt
• 70 g frozen peas (or fresh split)
• Pepper
• 300 g fish fillet (e.g., cod, pollock)
• 2 Spring Onions
• 120 g whole‑grain breadcrumb crumbs
• 300 g sweet potatoes (or pumpkin flesh)
• 4 tbsp rapeseed oil
• 1 red bell pepper
• 1 Zucchini
• 80 g spelt whole‑grain flour
• 30 g grated parmesan (30% fat in the tray)
• 1 egg
• 2 small pickles
• 2 sprigs parsley
• 200 g Greek yogurt
• 1 tsp capers, drained
• 1 tsp lemon juice
• 1 Organic lemon

Instructions

1. 1.

   Peel, wash and cube potatoes. Boil in salted water for 10–15 minutes until tender. Meanwhile thaw peas. Rinse fish, pat dry, roughly cube and finely chop in a food processor. Clean spring onions, wash, finely chop and mix with peas.

2. 2.

   Drain potatoes, let them cool slightly, mash and season with salt and pepper. Combine the fish mixture with the mashed potatoes to form a filling.

3. 3.

   Process all prepared ingredients into a pliable dough and fold in 1–2 tbsp breadcrumbs. Scoop out portions of about 8 cm long sticks or rolls. Place approximately 12 sticks on parchment paper and chill for 20–30 minutes.

4. 4.

   Meanwhile line another baking sheet with parchment. Peel sweet potatoes, cut into ~1 cm thick sticks, spread on half the sheet, drizzle with 1 tbsp oil, season, and bake in a preheated oven at 200 °C (180 °C fan) for 10 minutes.

5. 5.

   Cut the bell pepper in half, deseed, wash and slice lengthwise. Clean zucchini, wash and cut into ~1 cm thick sticks. Remove the sweet‑potato sheet from the oven. Place the remaining vegetables on the other half of the sheet, drizzle with 1 tbsp oil, season, and bake for another 20–25 minutes until lightly browned (add the fish sticks to the oven after about 10 minutes).

6. 6.

   For the fish sticks dredge flour on a plate. Mix remaining breadcrumbs with parmesan on a second plate. Beat the egg in a shallow bowl. Coat each stick first in flour, then in egg, and finally in the breadcrumb mixture. Line a second baking sheet with parchment, lightly brush with oil, place the sticks on it, and bake for 15 minutes until golden‑yellow and crisp.

7. 7.

   Finely dice pickles for the sauce. Wash parsley, pat dry and chop. Mix yogurt with pickles, parsley, capers, salt, pepper and lemon juice to taste. Peel the lemon hot and cut into wedges. Remove vegetables and fish sticks from the oven, arrange in bowls and serve with lemon wedges and yogurt dip.