Fish and Chips
Fish and chips are the perfect dish to round off the week but can be quite unhealthy if deep fried. This fresh, oven baked version is low fat and tasty, so why not treat yourself.
For the chips
1 teaspoon sunflower oil
1 egg white
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
For the fish
75g fresh bread crumbs
A handful of flat-leaf parsley
2 tablespoons chopped chives
Zest of 1 lemon
20g butter, melted
1 tablespoon plain flour
1 large beaten egg
4 fish fillets such as rockling or whiting, with skin on
Salt and freshly ground black pepper to taste
Lemon wedges, to serve
Preheat oven to 180ºC. Rub the oil over a non-stick baking sheet.
Peel and cut the potatoes for chips. Whisk together the egg white with the black pepper and salt. Toss the potatoes in the mixture and place onto the baking tray, separating as much as possible.
Cook in the oven for 45 minutes, turning every 10 minutes. They may look a little pale and soggy in the beginning but they will start to crisp.
While chips are cooking make the coating for the fish by finely chopping the parsley and chives, then mixing well with the breadcrumbs and lemon zest. Next stir in the melted butter
On separate plates, place the flour, beaten egg and breadcrumb mixture. Season with salt and pepper and then coat each fillet in flour, on the flesh side. Next, place in egg and then bread crumbs.
Place the fish onto a large non-stick baking tray and bake on the top shelf of the oven for approximately 15 minutes. The thinner the fillet, the less time it will take to cook.
Once cooked through, serve with lemon wedges and tartar sauce
Join YOURLifeChoices, it’s free
- Receive our daily enewsletter
- Enter competitions
- Comment on articles