Fish and chips
This family favourite is made lighter by baking the chips and shallow frying the fish
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 40 mins
Low-fat
- Heat the oven to 200C/fan oven 180C/gas 6. Toss the potato with 1 tbsp oil, paprika and some seasoning. Put on a baking tray and cook for 30 minutes, turning once, until golden and tender.
- Mix the breadcrumbs and lemon zest, season then tip onto a plate. Put the flour on another plate and the egg in a shallow bowl.
- Dust the fish in the flour, dip in egg, then coat in breadcrumbs. Heat 1 tbsp oil in a large non-stick frying pan and fry the fish for 2 minutes on each side until it is crisp and golden brown. Transfer the fish to a baking tray and cook on a shelf above the chips for 8-10 minutes depending on thickness. Serve with chips and lemon wedges.
PER SERVING
350 kcalories, protein 30g, carbohydrate 40.6g, fat 8.6 g, saturated fat 1.3g, fibre 2g, salt 0.74 g
Recipe from olive magazine, September 2011.
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http://www.bbcgoodfood.com/recipes/1635635/
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Ingredients
- 4 medium potatoes , cut into thick wedges
- sunflower oil
- ½ tsp paprika
- 100g white breadcrumbs
- ½ lemon , finely zested
- 2 tbsp plain flour
- 1 medium egg , beaten
- 4 x 125g sustainably sourced thick white fish fillets
- lemon wedge, to serve
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Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 40 mins
Low-fat
Ingredients
- 4 medium potatoes , cut into thick wedges
- sunflower oil
- ½ tsp paprika
- 100g white breadcrumbs
- ½ lemon , finely zested
- 2 tbsp plain flour
- 1 medium egg , beaten
- 4 x 125g sustainably sourced thick white fish fillets
- lemon wedge, to serve
PER SERVING
350 kcalories, protein 30g, carbohydrate 40.6g, fat 8.6 g, saturated fat 1.3g, fibre 2g, salt 0.74 g
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17 November 2011
Worr rated and commented on this recipe
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06 April 2013
ladynellington rated and commented on this recipe
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