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Fish and chips with yoghurt tartare

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Fish and chips with yoghurt tartare
Fish and chips with yoghurt tartare
  • 0:10 Prep
  • 0:40 Cook
  • 4 Servings
  • Capable cooks

Traditionally high in fat, fish and chips get a healthy makeover here – they’re baked in the oven and come with a low-fat yoghurt dip.

Ingredients

  • 750g desiree potatoes, peeled, cut into thick matchsticks
  • Olive oil spray
  • 180g (2/3 cup) low-fat natural yoghurt
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon salted baby capers, rinsed, finely chopped
  • 1 teaspoon finely grated lemon rind
  • 2 tablespoons chopped fresh continental parsley
  • 4 (about 150g each) firm white fish fillets (such as ling or perch)
  • Mixed salad leaves, to serve
  • Lemon wedges, to serve

Method

  • Step 1
    Preheat oven to 220°C. Line a large baking tray with non-stick baking paper. Place the potato, in a single layer, on the lined tray. Spray with olive oil spray. Bake in oven, turning once, for 35-40 minutes or until crisp and golden.
  • Step 2
    Meanwhile, combine the yoghurt, chives, capers, lemon rind and 1 tablespoon of parsley in a small bowl.
  • Step 3
    Heat a large frying pan over high heat. Spray with olive oil spray to lightly grease. Add the fish and cook for 2-3 minutes each side or until the fish flakes when tested with a fork in the thickest part.
  • Step 4
    Remove chips from oven. Add the remaining parsley and toss to coat. Divide the fish and chips among serving plates. Serve with yoghurt mixture, mixed salad leaves and lemon wedges.
  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi

Nutrition

  • 1098 kj

    Energy

  • 4g

    Fat Total

  • 1g

    Saturated Fat

  • 4g

    Fibre

  • 31g

    Protein

  • 89mg

    Cholesterol

  • 182.39mg

    Sodium

  • 7g

    Carbs (sugar)

  • 24g

    Carbs (total)

All nutrition values are per serve
  • Author: Chrissy Freer
  • Image credit: John Paul Urizar
  • Publication: Australian Good Taste

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