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skinny coffee

Skinny fish and chips – under 400 calories

skinny low calorie fish and chipsNutritional information

Serves: 4
Calories per serving: 392

Ingredients

For the chips:

* 4 medium baking potatoes
* 4 springs thyme
* 2 tsp groundnut oil

For the tartare sauce:

* 100g Greek yoghurt
* 25g gerkins, roughly chopped
* ½ clove garlic, finely chopped or crushed
* Finely grated zest of 1 lemon
* Juice ½ lemon
* 10g capers, drained and roughly chopped
* Small bunch flat leaf parsley, roughly chopped
* Black pepper

For the fish:

* 4 x 180g fillets of skinless haddock
* 1 egg lightly beaten
* 2 tbsp flour
* 100g breadcrumbs
* Zest ½ lemon
* 2 tsp ground nut oil
* Lemon wedges, to serve

Cooking instructions

1. Preheat oven to 200°C.

2. Wash the potatoes but do not peel. Cut into 2cm thick chips. Blanch in simmering water for 2-3 minutes then drain well. Tip them into a large food bag with the oil and shake well. Tip onto a baking tray, season with rock salt and ground black pepper and add the thyme springs. Cook in the preheated oven for 20-25 minutes or until golden brown and cooked through.

3. While the potatoes are cooking, prepare the tartare sauce. Combine all the ingredients and season to taste with black pepper. You shouldn’t need any salt.

4. Place the flour and egg into two shallow bowls, mix together the breadcrumbs, lemon and a pinch of salt and freshly ground black pepper, tip the breadcrumbs into a third shallow bowl.

5. Dip the fish one by one into first the flour, then egg, then breadcrumbs. Heat the 2 teaspoons of groundnut oil in a large frying pan and fry the fish over a medium to high heat for 2-3 minutes on each side or until golden. The recipe also works equally as well if you bake the fish for 20-25 minutes instead of frying.

6. Serve the fish and chips with the tartare sauce and a lemon wedge.

 

By Matt Dawson from Channel 4’s My Big Fat Diet Show.


Categorised in: ,
13 Mar
2014
AUTHOR:
 
skinny coffee

  • Faye Jenner

    Ooh what a good idea. going to give it a try

  • Jenny

    Yummy 🙂

  • Cheska

    Made this yesterday – really nice. Thanks.

  • Holly Masters

    Going to try this for the family on Friday instead of our ‘chippy tea’!