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

Asian Steamed Cod with Stir Fried Rice

Every so often I do a trip to an Asian supermarket and stock up on authentic storecupboard ingredients such as dark and light soy sauces, fish sauce, herbs & spices, Sake, noodles and pastes.  It's much cheaper then your local supermarket and these ingredients keep really well in your cupboard. 

The last time I went, I picked up a large bamboo steamer and I really do get my moneys worth from it!  If you don't have a bamboo steamer you can use a regular steamer or you can even bake in a foil parcel creating a steam effect in the oven.

You'll need for 2:

• 2 x 130g cod loin
• 4 spring onions, chopped
• Handful of fresh coriander, chopped
• 1 tbsp fresh lime juice
• 1 tbsp Sake
• 2-3 tbsp light soy sauce
• 2 tsp lazy ginger
• 1 tsp lazy garlic
• 1 tsp groundnut oil, or oil of your choice
• Pinch of chilli flakes
• Pack of pak choi
• Half a punnet chestnut mushrooms
• 125g brown basmatti rice, cooked and cooled

What to do:

On a plate place the cod loins.  Scatter over 1 tsp ginger, lime juice, sake, 1 tbsp soy sauce, a small handful of spring onions and a sprinkling of fresh coriander.  Place in the bamboo steamer over a pan of boiling water and steam for 7-8 minutes until the fish is opaque throughout.

At the same time as getting the fish on, heat the oil in a wok and stir fry the vegetables with the garlic, 1 tsp chopped ginger and chilli until beginning to colour.  Season using 1-2 tbsp of soy sauce.  Add the rice and stir continuously until the rice is fully heated through.  Sprinkle with the rest of the chopped coriander.

Carefully lift the cooked fish out and place on top of the rice.  Pour over any remaining juices from the steamer.

WeightWatchers ProPoints Per Serving: 11