Crumbed Fish & Chips

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.