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Fish and chips

With this fantastically low-Syn fish dish there’s no need to give your slimming campaign a ‘battering’! By swapping fried for oven-baked, you'll be saving over 30 Syns!

information

Fish and chips
  • Serves: 4
  • Prep time: 10 minutes
  • Cook time: 40 minutes
  • Ready in: 30-60 Minutes
  • Syns per serving:

ingredients

  • 1½lbs large potatoes, cut into ½ inch French fries
  • Salt and freshly ground black pepper
  • Low-calorie cooking spray
  • 4 (8oz) thick, skinless white fish fillets (cod, haddock or hailbut)
  • 4oz stale whole-wheat bread, made into breadcrumbs
  • 4–5 tbsp finely chopped parsley
  • 2 eggs, lightly beaten
  • Tossed salad
  • Lemon wedges, for garnish

method

  1. Preheat the oven to 475°F. Place the potatoes in a pot of lightly salted water and boil for 3–4 minutes. Drain well on paper towels and set aside to dry for about 10 minutes.
  2. Return the potatoes to the pot, cover with a lid and shake to “rough up” the edges (this helps them to become crisp when you bake them). Transfer to a nonstick roasting pan, spray with low-calorie cooking spray and bake for 20–25 minutes, turning occasionally.
  3. Meanwhile place the fish fillets on a work surface and season with salt and pepper to taste. Mix the breadcrumbs and chopped parsley together and spread onto a plate. Place the beaten eggs in a bowl.
  4. Dip the fish fillets into the egg and then into the breadcrumb mixture and coat evenly. Place on a nonstick baking sheet and bake for 15–20 minutes or until the fish is cooked through and golden brown.
  5. Serve the fish with the French fries, accompanied with a tossed salad and lemon wedges.

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