Rosemary Crusted Fish And Chips - cooking recipe

Ingredients

3 None large egg whites
1/4 cup all-purpose flour
1/2 cup corn flakes, crushed
1/2 cup dried breadcrumbs
1 tbsp finely chopped fresh rosemary leaves
23 oz thick firm white boneless fish fillets, cut into 3/4 inch fingers
2 None large potatoes
1 lb sweet potato, peeled, cut into 1/3 inch thick French fries
2 None medium tomatoes, havled
2/3 cup low-fat yogurt
2 tbsp drained capers, finely chopped
1 None pickle, finely chopped
1 None spring onion, finely chopped
None None lemon wedges, to serve

Preparation

Whisk egg whites in a shallow bowl. Place flour on a plate. Combine corn flakes, breadcrumbs and rosemary on a separate plate. Dust fish with flour, shaking off excess. Dip in egg white then in crumb mixture to coat evenly. Place on a plate. Cover with plastic wrap and chill for 15 mins.
Preheat oven to 425\u00b0F. Pierce potatoes all over with a skewer. Place in a microwave-safe bowl, cover with a damp paper towel and microwave on HIGH (100%) for 4 mins, or until just tender. Let cool slightly then peel. Cut into 1/3 inch thick French fries. Microwave sweet potato on HIGH (100%) for 3 mins, or until just tender. Place potatoes and sweet potatoes in a roasting pan. Coat with oil and season. Bake for 20 mins, or until golden and tender.
Meanwhile, line a baking tray with parchment paper. Place fish and tomatoes on prepared tray. Coat with oil and bake for 10-12 mins, or until golden and cooked to your liking.
Combine yogurt, capers, pickle and onion in a small bowl. Season. Serve fish with French fries, tomatoes, yogurt sauce and lemon wedges.