Crumbed Fish & Chips

Crumbed Fish & Chips

Ditch the oily traditional fish and chips and make this. It is easy and nutritious.

CAL P/SERVE
454
kJ P/SERVE
1900
FAT P/SERVE
9.3g
CARBS P/SERVE
42.1g
PROTEIN P/SERVE
45.0g
SUGAR P/SERVE
5.5g
SODIUM P/SERVE
271g
FAT
%
1.9%
ENERGY RDI%
21.8%

Make sure you use a firm white fish fillet like snapper, flake, whiting, barramundi, rockling. Use what you see is fresh.

We have used 1 large potato for the chips, this is for 2 people so cut the potato into planks.

This recipe is low sodium, low sugar, low fat, high protein

Ingredients

  • 250g (2 fillets) white fish – flake, snapper, or rockling
  • 1 slice multigrain bread, place in processor and blend
  • 1/4 cup flour
  • 1 x egg white
  • 3 tbsp. cold water
  • 1 tsp. garlic crushed
  • Sprinkle Italian herbs
  • S & P
  • 1 large potato
  • Cooking spray
  • Salad:
  • 6 cherry tomatoes, halved
  • 1 small carrot, grated
  • 1 small cucumber, diced
  • 1/4 avocado, diced
  • Handful baby spinach leaves
  • Splash balsamic vinegar
  • Splash olive oil

Method

  1. Preheat oven to 200C.
  2. Slice potato long ways to form chips, leave skin on.
  3. Place on a baking tray with a spray of cooking spray. Bake in oven for 20-25 mins.
  4. Meanwhile set out on bench 2 plates and 1 bowl. Place flour on a plate, season with S & P. Place breadcrumbs on plate, sprinkle with herbs, then flat bowl have the egg white, water and garlic, S&P. Whisk with a fork so all incorporated.
  5. Cut the fish to the size you like. Coat each piece with flour, then egg wash, then breadcrumbs. Spray each side with cooking spray.
  6. Line an oven tray with baking paper, bake fish for 20 mins, depending on the thickness of the fish. Turn halfway approx 10 mins.
  7. Make salad by placing all ingredients into a large bowl, drizzle olive oil and balsamic vinegar and mix around.
  8. Plate up chips, fish and salad and enjoy.

Nutrition Table

Servings: 2 Serving size:481g
Average Serve Average 100g
Energy 1900 kJ 395 kJ
  454 Cal 94 Cal
Protein 45.0 g 9.4 g
Fat, total 9.3 g 1.9 g
- Saturated 2.4 g 0.5 g
Carbohydrate 42.1 g 8.8 g
- Sugars 5.5 g 1.1 g
Sodium 271 mg 56 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards