Healthy Crumbed Fish & Chips

F&C2 F&C3 F&C4

Olive oil Wedges

This one’s a crowd pleaser and by crowd pleaser I mean a dish the entire family will eat….even the fussiest small person (not pointing any fingers youngest child of mine).  The added bonus is it’s simple and fast. By the time you drove to the fish & chip shop, ordered, waited and came home with your deep fried monstrosity of a meal I’d be at the table tucking into the goodness that is my healthy, crumbed fish & chips.

Omega 3 oils, the kind found in fish, are important for brain function and development which makes them an important nutrient for growing bodies. The kids however will just eat this dish because it’s crispy, golden and it tastes good.

Enjoy xx

 

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Healthy Crumbed Fish & Chips

By February 20, 2015

  • Prep Time : 10 minutes
  • Cook Time : 20 minutes
  • Yield : 4

Ingredients

Instructions

Preheat oven to 200°C

Cover two baking trays with baking paper and place an oven rack over one of the trays....this is to put your crumbed fish fillets on.

For my homemade "tartare" sauce combine all the ingredients in a bowl and pop in the fridge until the fish and chips are ready to give the flavours time to combine.

Place your egg in a bowl and give it a light whisk with a fork. Place the panko bread crumbs on to a plate and spread them out in an even layer. Dip your fish fillet into the egg wash and cover both sides then place it on to the bread crumbs and use you fingers to press the panic crumbs onto the fish making sure both sides are covered. Repeat with the remaining fillets then place on top of the wire rack. Spray with oil - give them a pretty good spray, you want them to go all crispy and golden.

Slice you potatoes lengthwise and then cut into wedges. Give the other baking tray a good splash of extra virgin olive oil then place the potato wedges on top. Pick up both sides of the baking paper and shimmy the potatoes back and forth (kind of like a little potato sling) to coat them with the oil, then give them another small splash and season with salt.

Place the wedges and the fish in the oven...potatoes up high, fish in the middle to lower middle rack. Bake for 10-15 minutes then take out the potatoes and flip them over. Continue baking for another 5-10 until crisp and golden. Divide between four plates and as always serve with a big side of leafy greens and a dollop of tartare sauce.

Enjoy xx

 

 

 

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