This version of the classic fish and chips tastes fantastic and is much lower in calories, fat and salt because it is all cooked in the oven.
Ingredients
- 1 egg, beaten
- 2¼ oz (60 g) dried wholemeal breadcrumbs
- 2 tsp low-salt season-all
- 4 skinless cod loin fillets, about (140 g) 5 oz each
- 1 lb 5 oz (600 g) large floury potatoes, scrubbed and cut into chunky chips
- 1 tsp garam masala
- 1 tsp paprika
- ½ tsp salt
- 1 tbsp ground nut oil
- cooking spray, for oiling
- 11 oz (320 g) frozen peas
Sauce
- 2 tbsp light mayonnaise
- 1 tbsp fat-free Greek-style yogurt
- 2 tsp lemon juice
How to Make It
- Preheat the oven to 200°C/400°F/Gas Mark 6. Put the beaten egg in a shallow dish. Put the breadcrumbs in a separate shallow dish and thoroughly stir in the season-all. Dry the fish fillets on kitchen paper.
- Dry the potato chips on kitchen paper. Put them into a large bowl and stir in the garam masala, paprika, salt and oil. Combine thoroughly, then spread out the chips on a baking tray. Bake on the top shelf of the preheated oven for 5 minutes.
- Meanwhile, coat each fish fillet first in the beaten egg, allowing any excess to drip back into the dish, and then in the breadcrumbs. Place them on a separate baking tray lined with baking paper and spray thoroughly with cooking spray.
- Put the fish in the oven on the shelf beneath the chips and bake for 5 minutes. Turn the chips over with a large spatula and return to the oven for a further 10 minutes, or until the chips are crisp on the outside and soft in the centre and the fish is cooked through.
- Meanwhile, bring a small saucepan of water to the boil, add the peas and cook for 5 minutes, or until tender. Drain and keep warm.
- To make the sauce, combine the mayonnaise, yogurt and lemon juice in a small bowl.
- Serve the fish and chips immediately with the peas and sauce.
Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 412 kcal Calories from Fat: 88.2 kcal |
% Daily Value*
|
Total Fat 9.8 g 28% |
Saturated Fat 1.6 g 8% |
Trans Fat 0.0 g |
carbohydrates 54.9 g 42% |
Dietary Fiber 8.4 g 22% |
Sugars 7.2 g 8% |
Protein 35.2 g 70% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |