Crisp Roasted Fish Strips Squash and Potatoes
Elevate your weeknight dinner game with this wholesome and flavor-packed recipe for Crisp Roasted Fish Strips with Squash and Potatoes. Tender white fish fillets are turned into golden, crispy strips thanks to a Parmesan and panko breadcrumb coating, baked to perfection for a healthier alternative to frying. Paired with caramelized roasted butternut squash and baby potatoes seasoned with smoked paprika, garlic, and thyme, this dish balances crispy textures with earthy, roasted goodness. Ready in just one hour with minimal prep, this recipe is ideal for busy days yet impressive enough for guests. Serve with zesty lemon wedges for a burst of freshness, creating a comforting, balanced meal that’s as nutritious as it is delicious. Perfect for families and seafood lovers alike, this baked fish and vegetable combo is sure to become a regular on your menu!
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Recipe Information
Ingredients
- 500 grams white fish fillets (cod, haddock, or pollock)
- 120 grams panko breadcrumbs
- 50 grams grated Parmesan cheese
- 50 grams all-purpose flour
- 2 eggs
- 1 medium-sized (about 800 grams) butternut squash
- 500 grams baby potatoes
- 4 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 for serving lemon wedges
Instructions
Preheat your oven to 200°C (400°F) and line two large baking sheets with parchment paper.
Start by prepping the squash and potatoes. Peel and seed the butternut squash, then cut it into 1-inch cubes. Halve the baby potatoes.
Place the squash and potatoes on one of the prepared baking sheets. Drizzle with 2 tablespoons of olive oil, then sprinkle with smoked paprika, garlic powder, dried thyme, salt, and black pepper. Toss to coat evenly.
Bake the squash and potatoes in the preheated oven for 35-40 minutes, flipping halfway through, until golden-brown and tender.
While the vegetables roast, prepare the fish. Cut the fish fillets into 1-inch-wide strips.
Set up a breading station. Place the flour on a shallow plate. In a separate shallow bowl, beat the eggs. Combine the panko breadcrumbs and grated Parmesan cheese in a third shallow bowl.
Lightly season the fish strips with a pinch of salt and black pepper. Dredge each strip in the flour, dip it into the egg, and then coat it in the breadcrumb mixture. Repeat with all fish strips.
Arrange the breaded fish strips on the second prepared baking sheet. Drizzle or lightly spray with 2 tablespoons of olive oil to help them crisp up.
Bake the fish strips in the oven alongside the vegetables for 12-15 minutes, or until golden and crisp. Flip halfway through baking to ensure even browning.
Remove both baking sheets from the oven. Serve the crisp roasted fish strips with the caramelized squash and potatoes, garnished with fresh lemon wedges on the side.
Nutrition Facts
Calories |
2666 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.4 g | 117% | |
| Saturated Fat | 23.1 g | 116% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 672 mg | 224% | |
| Sodium | 4532 mg | 197% | |
| Total Carbohydrate | 310.3 g | 113% | |
| Dietary Fiber | 39.9 g | 142% | |
| Total Sugars | 28.6 g | ||
| Protein | 173.2 g | 346% | |
| Vitamin D | 27.1 mcg | 135% | |
| Calcium | 1176 mg | 90% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 6166 mg | 131% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
