• 500 g carrots and parsnips, cut into long chips
  • 1 tablespoon olive oil
  • 1 cup (120g) fresh rice bread breadcrumbs (see notes)
  • 1 tablespoon parsley, finely chopped
  • sea salt to season
  • 1 egg
  • 1 tablespoon rice flour
  • 2 x 200 g pieces white fish, bones and skin removed
  • lemon, greens, Greek yoghurt, aioli or avocado mayo to serve.


  1. Preheat oven to 200°C (400°F).
  2. Place the carrot and parsnips together on a baking tray then drizzle with oil and sprinkle with salt.
  3. Roast for 35 – 45 minutes or until golden.
  4. While the carrot and parsnips are roasting, combine the rice crumbs, parsley and salt in a bowl and mix to combine.
  5. Beat the egg in another bowl and set aside.
  6. Dust the fish fillets lightly with the rice flour, making sure to remove the excess.
  7. Dip the fish in the beaten egg followed by coating in the rice crumb blend.
  8. Cook fish in a non-stick pan, on medium heat, for 3 minutes each side until golden. For thicker pieces of fish, place them onto a baking tray lined with non-stick paper and finish off in the oven for 5 – 8 minutes until cooked to your liking.
  9. Serve the fish alongside oven baked carrot and parsnip chips and enjoy.

This recipe is sourced from The Healthy Chef

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