Healthy Fish & Chips

Healthy Fish & Chips

This tasty home made fish & chip recipe can be made with any type of white fleshed fish grilled & served with home made chips seasoned with rosemary.

CAL P/SERVE
308
kJ P/SERVE
1290
FAT P/SERVE
13.1g
CARBS P/SERVE
21.4g
PROTEIN P/SERVE
23.7g
SUGAR P/SERVE
4.5g
SODIUM P/SERVE
80g
FAT
%
4%
ENERGY RDI%
14.8%

Fish is a great diet food if you're trying to lose weight.

Ingredients

Fish

  • 100g fillet of white fleshed fish (e.g. Whiting)
  • 1 tsp extra light margarine
  • 1 clove garlic, crushed
  • ½ lemon, sliced
  • pinch of pepper
  • 1 tbs. chives chopped

Chips

  • 50g sweet potato, cut into chips 
  • 100g white potato, cut into chips
  • 1½ tbs olive oil
  • 1 tsp. dried rosemary
  • pinch salt and pepper

Method

  1. Preheat oven to 185 degrees.
  2. Place chips in a bowl; add oil, rosemary, salt and pepper and toss till oil evenly coats chips.
  3. Place chips in baking tray.
  4. Mix garlic and margarine together, and set aside.
  5. For fish preparation: Cut 40cm width x 60cm length of baking foil and place on a baking tray.
  6. Place the fish on top the foil allowing room for foil to be folding inwards.
  7. Spread the garlic margarine mix over the fish fillet, ensuring it coats the surface of the fillet well.
  8. Assort lemon slices on the fish fillet, ensuring the slices are covering most of the fillet surface.
  9. Top with the chives and pinch of pepper.
  10. Fold foil in and place in oven for 25 minutes, or until flesh is cooked.
  11. After 10 minutes, place baking tray of chips in the oven. Cook for 15-20 minutes, turning once.

Nutrition Table

Servings: 1 Serving size:325g
Average Serve Average 100g
Energy 1290 kJ 396 kJ
  308 Cal 95 Cal
Energy 308 Cal 95 Cal
  74 Cal 23 Cal
Protein 23.7 g 7.3 g
Fat, total 13.1 g 4.0 g
- Saturated 2.0 g 0.6 g
Carbohydrate 21.4 g 6.6 g
- Sugars 4.5 g 1.4 g
Sodium 80 mg 25 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.

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