Week 3-FRIDAY – DINNER Fish & Chips

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Serves 2 (each serving contains approximately 550 kcal)

Prep:
Cook:
5 minutes
25 minutes
Difficulty: Easy
Serves: Serves 2
Ingredients
salt (optional) and freshly ground black pepper
1 tsp sweet chilli sauce (5g)
2 tablespoons 1 tsp sweet chilli sauce (5g)
1 tablespoons snipped fresh chives (5g)
7 cherry tomatoes
100g salad leaves (mixture of watercress, rocket & spinach)
250g boneless cod fillets, skinned
30g porridge oats
30g fresh white breadcrumbs (or use dried often known as panko)
2 tablespoons low fat milk (30g - 1.5% fat)
1 egg
25g plain flour
200g potato, scrubbed (such as Rooster or Maris Piper)
2 tablespoons rapeseed oil (30g)

directions

Preheat the oven to 200°C/400°F. Cut the potatoes into chips. Place in a pan of boiling water with a pinch of salt (optional) and cook for 2 minutes until almost tender but still holding their shape. Arrange on a baking sheet lined with parchment paper and drizzle with half of the oil, tossing to coat evenly. Season lightly with salt (optional) and put in the top shelf of the oven. Roast for about 25 minutes until cooked through and golden brown, turning halfway through to ensure that they cook evenly.

Meanwhile, put the flour into a shallow dish and season lightly with salt (optional) and plenty of freshly ground black pepper. Break the egg into a bowl and add the milk, season with salt (optional) and pepper then beat to combine with a fork. Mix the breadcrumbs and oats in a separate bowl and line the three bowls up alongside each other with an empty plate ready for the coated cod.

Using a small sharp knife or scissors, cut the fish into strips. In small batches of 2-3 pieces toss the cod strips in the flour and toss to coat, shaking off any excess. Dip in the beaten egg mixture and then roll in the breadcrumbs. Put on the plate while you finish off the remainder.

Arrange the goujons on a separate baking sheet lined with parchment paper and drizzle over the remaining oil on the goujons, turning them over to ensure they are all evenly coated. Season lightly with salt (optional). Place in the oven and cook for 10 minutes until cooked through and tender. Test with a sharp knife to ensure they are cooked.

Arrange the goujons on plates with the potato wedges and arrange the watercress with cherry tomatoes that you’ve cut in half alongside and scattered with the chives. Put the yoghurt into small dishes or straight on to the pates and drizzle with half the chilli sauce to serve.