Fish & chips
- Preparation time 15 minutes
- Cooking time 60 minutes
- Serves 4
Ingredients
- 4–6 medium potatoes, cut into wedges
- oil for cooking
- salt, to taste
- 4 thick slices bread, crusts removed
- ½ cup grated parmesan cheese
- ¼ cup parsley
- 2 eggs
- 1 tbsp milk
- ½ cup plain flour
- 500g whiting fillets
- oil for cooking
- salad or vegetables, steamed, to serve
Method
- Preheat oven to 220°C
- Place wedges in a large non-stick baking dish. Pour 1 tbsp oil over potatoes and toss with hands to combine. Season with salt and bake for 40–50 minutes or until cooked through and golden. Turn a couple of times during baking.
- Meanwhile, process bread, cheese and parsley until fine breadcrumbs and pour onto a plate or into a shallow bowl. Lightly beat eggs and milk in a separate bowl.
- Place flour seasoned with salt & pepper in a plastic bag. Add fish fillets and shake to coat.
- Dip floured fish in egg mixture than breadcrumb mixture.
- Refrigerate until ready to cook
- Heat oil in pan and cook fish fillets 2–3 minutes each side until golden. Drain on paper towel.
- Serve immediately with wedges and salad or steamed vegetables.
Nutrition
ANALYSIS per serve | 4 |
---|---|
Energy kJ (Cal) | 2191 |
Carbohydrate (g) | 65 |
Protein (g) | 43 |
Fat (g) | 8 |
Saturated fat (g) | 3 |
Fibre (g) | 6 |
Australian Institute of Sport - From the "Survival for the Active Family" cookbook
05 Nov 2018
, Bakes and Grills, survival-for-the-active-family
Bakes and Grills