Sunday, 4 September 2011

Fish n Chips

Friday night is traditionally a fish night.  Every local town has it's favourite chippie and it's always a good sign when you see queues out the door on a Friday at 6pm.  There is nothing more delicious than a lovely piece of cod or haddock battered served with luscious big fat chips, salt & vinegar and peas.  I'm salavating at the thought!  However we know it is just not possible to eat like this all the time and maintain or lose weight.  This is my alternative for a healthier fish and chips which does not compromise on taste!

You'll need for 2:
  • 2 x 130g fillet of white fish
  • 4 tbsp dried breadcrumbs
  • 1 lemon
  • Seasoning
  • 1-2 tbsp plain flour
  • 1 medium egg
  • 1 tbsp sunflower oil
  • 500g potato, peeled and cut into wedges
  • 160g frozen peas
  • Handful of finely chopped fresh parsely.

What to do:
You can prepare the fish earlier in the day to save you time later on.  Get 3 plates / shallow bowls out.  In one beat an egg.  In the next place your flour and season it.  In the third place your breadcrumbs.  Season the breadcrumbs and add the zest of the lemon and the finely chopped parsely.  Give the breadcrumbs a good mix.

Dry the fish using a sheet or two of kitchen towel.  Dip into the flour first, shaking off any excess, next the egg, and lastly the breadcrumbs.  Ensure that every part of the fish is covered.  Place on a clean plate and repeat with the other fish fillet.

In a roasting tin spray the potato wedges with olive oil spray or low cal cooking spray and season.  Place in a hot oven (200 fan) for 30 - 40 mins turning occasionally.

In a frying pan heat the sunflower oil.  Place the fish fillet and allow to colour nicely.  Don't touch it for at least 2-3 minutes and it should be golden brown.  Turn it over and cook for another 3 minutes on the other side.  Depending on the thickness of your fish it will take 5-10 minutes.  If it is quite a thick piece say perhaps a loin fillet it will take longer and you can always pop it in the oven for a couple of minutes if you unsure if it is cooked through or not.

Boil the peas for a couple of minutes according to the pack instructions.

Serve with lemon wedges and tartare sauce.

WeightWatchers ProPoints Per Serving:  14

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