Monkfish Nuggets and Sweet Potato FriesFish and chips with a twist. I’ve coated the nuggets in sourdough breadcrumbs as they can be easier for some people to digest than regular breadcrumbs. That’s likely to be due to the fermentation process by which sourdough is made, which means it’s almost ‘pre-digested’ for us. The sweet potatoes provide a generous amount of beta-carotene, an antioxidant that helps to support the health of the microbiome and brain.
2 slices fresh sourdough bread
300g monkfish fillet, cut into 5cm pieces
30g coconut flour
1 organic egg
1⁄2 tablespoon finely chopped fresh parsley
Grated zest of 1⁄2 lemon
1⁄2 tablespoon extra virgin olive oil
Sea salt and black pepper
Caperberries or gherkins to serve
300g sweet potatoes
1 tablespoon organic butter, melted
Preheat the oven to 180°C/Gas 4.
Put the sourdough in the oven for 10 minutes until it is
dry. Break it up and blitz in a food processor to make fine
To make the sweet potato fries: line a baking tray with baking
parchment. Peel the sweet potatoes and cut into 5mm thick
fries. Place in a large bowl and pour over the melted butter; toss
to coat evenly and season well with sea salt and pepper. Spread
evenly on the baking tray and cook for 20 minutes.
Pat the fish dry with kitchen paper. Now set up the stations
for your fish crumbing. Put the coconut flour with a pinch
of sea salt and pepper on a tray or a sheet of baking paper.
Whisk the egg in a bowl. In a large bowl combine the
sourdough breadcrumbs, parsley, lemon zest and olive oil and
mix well. Line a baking tray with baking parchment for the
Taking one piece of fish at a time, coat it in the coconut
flour, then dip it into the egg and finally coat it in the
breadcrumbs. Place on the lined baking tray.
When you have coated all the fish, place the baking tray
in the oven. At this point you can flip your fries. Bake the
nuggets and the fries for a further 30 minutes.
To serve, add a final flourish of sea salt to the fries and serve
with caperberries or gherkins.