Homemade Potato Wedges with Crispy Fish

Homemade Potato Wedges with Crispy Fish and Peas

This dish is a wonderful, healthier alternative to classic fish sticks with french fries. The fish is baked in the oven with a crispy whole-wheat coating, served alongside gently spiced potato wedges and sweet peas. It is perfect for a relaxed weekend lunch that children from three years old often enjoy immensely.

Ingredients

• 400 g potatoes (waxy or all-purpose)
• 300 g white fish fillet (e.g., cod or pollock, boneless)
• 150 g green peas (frozen)
• 2 tbsp olive oil
• 1 egg (organic if possible)
• 4 tbsp whole-wheat breadcrumbs
• 1 tbsp flour
• 1 tsp sweet paprika
• A pinch of salt and pepper

Preparation

1. Preheat the oven to 200 degrees Celsius (conventional setting) and line a baking sheet with parchment paper.
2. Wash the potatoes, cut them into wedges, and toss them in a bowl with one tablespoon of olive oil, paprika, and a little salt.
3. Spread the potato wedges on the baking sheet and bake for about 25 minutes until they are soft and slightly crispy.
4. Cut the fish into bite-sized pieces and double-check for any hidden bones.
5. Prepare three shallow bowls: one with flour, one with the beaten egg, and one with the whole-wheat breadcrumbs.
6. Coat the fish pieces first in flour, dip them in the egg, and finally roll them in the breadcrumbs.
7. Add the breaded fish to the baking sheet with the potatoes, drizzle with the remaining oil, and bake during the last 15 minutes until fully cooked through.
8. Steam the frozen peas in a small pot with a little water for about five minutes until they are tender.
9. Let everything cool down well before serving, and always check the temperature before your child takes a bite.

Variations and Tips

• Vary the veggies: Instead of peas, steamed carrot sticks or broccoli florets pair wonderfully with this meal.
• Storage: Leftovers can be kept in an airtight container in the fridge for up to two days. The fish might lose some crispiness when reheated but remains tasty.
• For the whole family: Parents can enhance their own portions with a squeeze of lemon juice, bolder spices, or a light yogurt-dill sauce.
• Adjusting texture: For younger siblings, you can gently steam the potatoes and unbreaded fish, then mash them with a fork.

Allergy and Safety Information

This recipe contains fish, egg, and gluten (wheat), which are common allergens. Always introduce new ingredients one at a time and in small amounts to easily observe any potential reactions. Make absolutely sure the fish is completely boneless and cooked all the way through. If you have any concerns about diet or potential allergies, it is best to consult your pediatrician.

Nutritional Information

White fish provides high-quality protein and important iodine, supporting healthy growth at this age. The potatoes and whole-wheat breadcrumbs offer long-lasting energy through complex carbohydrates. Peas also add a good portion of plant-based iron and dietary fiber to the plate, promoting healthy digestion.