Nutrition balance score
Great
Glycemic Index
71
High
Glycemic Load
29
High
Nutrition per serving
Calories394.9 kcal (20%)
Total Fat6.9 g (10%)
Carbs41.2 g (16%)
Sugars4 g (4%)
Protein40.8 g (82%)
Sodium604.7 mg (30%)
Fiber6.4 g (23%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
700gpotatoes
cut into chips
salt
pepper
4 x 200gskinless white fish fillet
thick
110gwhole meal bread
stale, into breadcrumbs
4 Tbspparsley
2eggs
lightly beaten
mixed salad
Serve with:
Instructions
Step 1
Preheat oven to 240C.
For the chips:
Step 2
Place chips in a pan of salted water and cook for 3-4 minutes.
Step 3
Drain well on kitchen paper and leave to dry for 10 minutes.
Step 4
Return chips to the pan, cover with lid and shake. Transfer to a roasting tray, spray with low-calorie oil and bake for 20-25 minutes.
For the fish:
Step 5
Place fish fillets on chopping board and season.
Step 6
Mix breadcrumbs and chopped parsley together and spread onto a plate. Place the eggs in a shallow plate or bowl.
Step 7
Dip fish into the egg and then into breadcrumbs evenly.
Step 8
Place on baking tray and bake for 15-20 minutes.
To serve:
Step 9
Boil peas 5-10 minutes before the fish and chips are cooked.
Step 10
Serve fish and chips with a mixed salad and squeeze of lemon.
Notes
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