Fish and chips are the perfect dish to round off the week but can be quite unhealthy if deep fried. This fresh, oven baked version is low fat and tasty, so why not treat yourself.
For the chips
1 teaspoon suitable oil.
1 egg white
1/4 teaspoon salt
400-500 g white potatoes peeled
For the fish
75g fresh bread crumbs or gluten free crumb option e.g. rice crumbs (Casalare from Coles is failsafe)
A handful of flat-leaf parsley
2 tablespoons chopped chives
20g butter, melted or melted Nuttelex dairy free spread
1 tablespoon rice flour
1 large beaten egg
4 fresh (not frozen) white fish fillets such as rockling or whiting,
Preheat oven to 180ºC. Rub the oil over a non-stick baking sheet.
Peel and cut the potatoes for chips. Whisk together the egg white then toss the potatoes in the mixture and place onto the baking tray, separating as much as possible.
Cook in the oven for 45 minutes, turning every 10 minutes. They may look a little pale and soggy in the beginning but they will start to crisp.
While chips are cooking make the coating for the fish by finely chopping the parsley and chives, then mixing well with the breadcrumbs. Next stir in the melted butter, or Suitable DF spread e.g. Nuttelex o
On separate plates, place the flour, beaten egg and breadcrumb mixture. Coat each fillet in flour, on the flesh side. Next, place in egg and then bread crumbs.
Place the fish onto a large non-stick baking tray and bake on the top shelf of the oven for approximately 15 minutes. The thinner the fillet, the less time it will take to cook.