Skinny Fish & Chips
Servings: 2
Calories: 523kcal
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A lighter version of Fish & Chips
Ingredients
- 400 g Sweet Potatoes peeled and chopped into chips / or 500g White Potatoes, cut into chips
- Spray Fry Light spray Oil (I use the olive oil one)
- Salt & Black Pepper
- 2 150g pieces Cod Loin - or whatever size you like
- 4 tablespoons Breadcrumbs just old bread whizzed or grated will do
- 1 heaped tablespoon Flat Leaf Parsley chopped finely
- Salt & Black Pepper
- 2 teaspoons Grated Parmesan Cheese
- 1 Free-Range egg beaten
- 200 g Frozen Garden Peas
- 1 Lemon halved
Instructions
- Pre-heat your oven 200C / 400F / Gas6
- Peel your Sweet Potatoes and chop into chips
- Pop them in a bowl and spray with fry light, give them a mix and then season, mix again
- Tip onto a lined baking tray Bake in the oven for 30 minutes, turning then after 15 minutes
- Pop you Cod Pieces onto a lined and greased baking tray (I used fry light to grease)
- In a bowl mix your Breadcrumbs, Salt, Black Pepper and Parmesan - mix well
- Next using the beaten Egg lightly glaze the top of the Fish Using a spoon and your hands if you need to, pile the Breadcrumbs onto of the Fish pieces pressing down slightly
- Bake in the oven for 15 - 20 minutes, before your sweet potato fries are ready
- Prepare some garden Peas by simmering - then once cooked, drain and crush using a fork, add a wedge of lemon!
Notes
*** Nutritional information is approximate and intended as a guide
Nutrition
Nutrition Facts
Skinny Fish & Chips
Amount per Serving
Calories
523
% Daily Value*
Fat
6
g
9
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
2
g
Cholesterol
151
mg
50
%
Sodium
450
mg
20
%
Potassium
1688
mg
48
%
Carbohydrates
74
g
25
%
Fiber
14
g
58
%
Sugar
17
g
19
%
Protein
43
g
86
%
Vitamin A
29372
IU
587
%
Vitamin C
75
mg
91
%
Calcium
227
mg
23
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.