I love creating meals that are both nutritious and delicious, and this Fish and Sweet Potato Recipe has been a favorite in my kitchen for years.
The combination of tender, flaky fish with crispy, caramelized sweet potatoes is simply irresistible. I’ve made this recipe countless times for family dinners and even special occasions like birthdays.
It’s a wholesome, satisfying dish that brings comfort and elegance to the table. What I love most is how easy it is to prepare while still feeling gourmet.
Whether you’re cooking for yourself or impressing guests, this recipe is a winner. Let me guide you through every step so you can make it just as perfectly as I do!
How To Prepare Fish And Sweet Potato Recipe?
Recipe Overview
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Total Time: 40 minutes
Course: Main Course
Difficulty: Easy
Cuisine: American
Yield: 4 servings
Equipment Needed:
- Oven
- Large baking sheet
- Foil
- Nonstick cooking spray
- Three shallow dishes
- Large bowl
- Spatula
Ingredients:
- 1 pound fresh or frozen white fish fillets (about 1/2-inch thick)
- Nonstick cooking spray
- 1 pound sweet potatoes, cut into 1/4-to 1/2-inch sticks
- 1 tablespoon olive oil
- 1 teaspoon Old Bay seasoning or seafood seasoning
- 3/4 teaspoon salt
- 1/2 teaspoon chili powder
- 1/3 cup milk
- 1/3 cup all-purpose flour
- 1/3 cup fine dry bread crumbs
- 2 teaspoons chili powder
- 1 teaspoon paprika
- 1/4 teaspoon ground black pepper
- 2 tablespoons butter, melted
- Lemon wedges and fresh parsley (optional)
Step-by-Step Instructions:
1. Prepare the Fish
- If using frozen fish, thaw it thoroughly.
- Cut the fish into pieces measuring approximately 3 x 2 inches.
- Rinse the fish under cold water and pat dry with paper towels.
- Cover and refrigerate until needed.
2. Preheat the Oven
- Set the oven to 425°F (218°C).
- Line a large baking sheet with foil and lightly coat with nonstick cooking spray.
3. Prepare the Sweet Potato Fries
- Pat the sweet potato sticks dry with paper towels.
- In a large bowl, toss the sweet potatoes with olive oil, Old Bay seasoning, 1/2 teaspoon chili powder, and 1/2 teaspoon salt until evenly coated.
- Arrange the seasoned sweet potatoes in a single layer on one half of the prepared baking sheet.
- Bake for 10 minutes.
4. Prepare the Fish Coating
- Place milk in a shallow dish.
- In another shallow dish, add flour.
- In a third shallow dish, combine bread crumbs, 2 teaspoons chili powder, paprika, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
- Stir in the melted butter until the mixture is well combined.
5. Coat the Fish
- Dip each piece of fish into the milk, then coat with flour.
- Dip the floured fish again into the milk, followed by the bread crumb mixture, ensuring an even coating.
6. Bake the Fish and Fries
- After the sweet potatoes have baked for 10 minutes, remove the baking sheet from the oven and carefully turn the potatoes over using a spatula.
- Place the coated fish pieces on the other half of the baking sheet.
- Return the baking sheet to the oven and bake for an additional 10 to 15 minutes, or until the sweet potatoes are golden brown and the fish flakes easily with a fork.
Nutrition Facts per Serving:
- Calories: 419
- Total Fat: 17g
- Saturated Fat: 5g
- Cholesterol: 85mg
- Sodium: 859mg
- Total Carbohydrates: 39g
- Sugars: 6g
- Protein: 27g
Serving Suggestions:
- Serve the fish and sweet potato fries hot, accompanied by lemon wedges for a fresh citrus squeeze.
- Garnish with fresh parsley for added color and flavor.
- Pair with a simple green salad or steamed vegetables for a complete meal.
Tips and Variations:
- Fish Selection: Choose firm white fish fillets like cod, haddock, or tilapia for the best results.
- Seasoning: Adjust the level of chili powder to suit your heat preference.
- Coating: For a crunchier texture, consider using panko bread crumbs instead of regular ones.
- Dipping Sauce: Serve with tartar sauce, spicy mayo, or a yogurt-based dill dip for extra flavor.
Health Benefits:
- High in Protein: Fish provides lean protein essential for muscle repair and growth
Conclusion
This Fish and Sweet The Sweet Potato Recipe has been a go-to dish in my kitchen for years, and I can confidently say it never disappoints.
The combination of crispy, flavorful fish and naturally sweet, tender potatoes creates a meal that feels both indulgent and nourishing.
Whether you’re making this for a casual dinner or a special birthday celebration, it’s a recipe that brings warmth and satisfaction to the table.
I hope you enjoy making it as much as I do! Don’t be afraid to add your own twist—cooking is all about creativity. Give it a try, and let me know how it turns out!