Saturday 24 March 2018

Tasty, healthy fish recipe

Oven-baked fish and chips.

Servings: 4

Preparation time: 25 minutes

Cooking time: 40 minute


450g sweet potatoes, peeled and cut into chips

2 tbsp vegetable oil

85g slightly stale slices of bread

4 tbsp fresh, chopped parsley

Zest of 1 lemon

1 tbsp plain flour

1 medium egg, whisked

4 x 175g fish fillets (cod or plaice)

225g frozen peas

40g Flora pro.activ spread

1 tbsp capers, chopped (optional)

1 tbsp fresh, chopped mint

1-2 tbsp low-fat natural yoghurt


Preheat oven to 200°C, (fan oven 180°C, gas 6). Toss the chips in half the oil and spread evenly over a baking sheet. Bake in oven for 40 minutes.

Blend bread, half the parsley and half the zest until you have rough bread crumbs. Stir in a tablespoon of oil.

Place flour, egg and crumbs on separate plates and dunk each fish fillet in flour, then egg, then crumbs. Place on a non-stick baking sheet and bake for the last 12 minutes of chips' cooking time.

Boil the peas for 4 minutes, drain and mash with the Flora pro.activ spread, capers, mint and remaining parsley and lemon zest. Add yoghurt. Serve with the fish and chips.


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