Serve these tasty fish and chips for a complete midweek meal.
Ingredients
- 5 slices wholegrain bread, crusts removed
- flour, for dusting
- 2 egg whites, lightly beaten
- 4 firm white fish fillets, trimmed with bones removed
- 4 medium potatoes, skin on, cut into wedges
- salt and cracked black pepper
- 1/2 cup (140g) Tamar Valley Greek Style Yoghurt
- 1 tablespoon chopped dill
- 1 tablespoon chopped flat-leaf parsley
- lemon wedges, to serve
Method
- Step 1Preheat oven to 180°C. Place the bread in a food processor and process until finely crumbed. Transfer to a large plate.
- Step 2Place the flour and egg white in separate bowls. Dust the fish, one at a time, in the flour, dip into the egg white, then roll in the breadcrumbs. Place fish on a baking tray lined with non-stick baking paper. Cover and refrigerate until required.
- Step 3Meanwhile place the potato on a baking tray lined with non-stick paper and spray with olive oil spray. Sprinkle with a little salt and pepper. Cook for 15-20 minutes. Toss and return to the oven until golden and cooked through.
- Step 4Combine the yoghurt, dill and parsley and refrigerate until needed.
- Step 5Place the fish on a baking tray lined with non-stick baking paper and place in the oven with the wedges. Bake for 10-15 minutes or until golden and fish flakes easily when tested with a fork in the thickest part. Serve immediately with the yoghurt dip and lemon wedges.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1540 kj
Energy
7g
Fat Total
2g
Saturated Fat
4g
Fibre
38g
Protein
100mg
Cholesterol
375.63mg
Sodium
7g
Carbs (sugar)
37g
Carbs (total)
All nutrition values are per serve
Related Video
- Author: Kate Murdoch
- Image credit: Andrew Young
- Publication: Taste.com.au
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