Tasty, healthy fish recipe
Oven-baked fish and chips.
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.