Breaded fish with chunky chips recipe

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  • Serves 4
  • 12mins to prepare and 20mins to cook
  • 360 calories / serving
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HE BREADEDFISHCHUNKY

Wash and thoroughly dry the potatoes and cut each one into approx. 8 chips (peel on). Dry again thoroughly.Put into a bowl with several sprays of Fry Light, add the garam masala and some salt and black pepper and toss thoroughly.

Spread chips on nonstick baking tray lightly sprayed with Fry Light. Cook for approx. 25 minutes in the oven at 200°C, or until golden and cooked through.

Meanwhile, dry the fish and put on a flat chopping board. Combine the crumbs, seasoning, herbs and paprika in a mixing bowl. Brush the flesh of the cod loins with egg then sprinkle the crumb mix over the top, pressing into the fish flesh to completely cover.

Spray another non-stick baking tray with Fry Light then, using a fish slice, transfer the fish pieces to the tray and lightly cover the tops of the breaded fish with more spray. Put in the oven for the last 12 minutes of chip cooking time. When the crumb topping is golden and the fish cooked through, serve with the chips. 

Tip

Try serving each portion with 80g petit pois and 1 dessertspoon tomato ketchup – adds 74 cals.

See more Lunch recipes

Tesco finest FianoIf you're looking for an alternative to beer to have with your fish and chips, we recommend finest* Fiano. This medium-bodied, aromatic white wine is packed with the lovely flavours of red apples, citrus and orchard fruitsm making it the perfect accompaniment to seafood meals. 

 

 

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  • Ingredients

  • 600g Maris Piper potatoes
  • Fry Light cooking oil spray
  • 1tsp garam masala
  • salt
  • freshly ground black pepper
  • 700g cod loins
  • 75g breadcrumbs
  • 2tsp dried mixed herbs
  • 1tsp paprika
  • 1 small egg, beaten
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  • Energy 1522kj 360kcal 18%
  • Fat 4.3g 6%
  • Saturates 0.7g 4%
  • Sugars 0.1g 0%
  • Salt 0.7g 12%

of the reference intake
Carbohydrate 37.1g Protein 39.1g Fibre 3.2g

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