01
Mar
2017

Flipped fish and chips (Low Fibre)

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4 serves, approximately 1- 1.5 grams of fibre per serve

Ingredients
  • Olive oil spray
  • ½ cup of milk of your choice
  • ¾ cup of plain white breadcrumbs
  • ¼ cup plain white flour
  • ¼ cup of packed chopped continental parsley
  • 1 lemon rind
  • Ground pepper
  • 700 grams of white fish cut into 2-3cm wide strips
  • 4 large peeled red skinned potatoes cut into chips
Method
  1. Preheat fan forced oven to 200C
  2. Line two large baking trays with baking paper
  3. Put flour on a plate, milk in a wide bowl, and mix breadcrumbs parsley, lemon rind and pinch of ground pepper in a third wide bowl
  4. Dip each piece of fish in flour, dust off excess coat thoroughly, then dip in milk and press into the breadcrumb mix until coated evenly
  5. Place the piece of fish on the lined tray spray with olive oil on both sides
  6. Repeat until all fish adequately coated – place them on a one of the lined oven trays
  7. Place the chips in an oven bag and microwave for 4-5 minutes until tender
  8. Take them out and pat them dry with a paper cloth
  9. Put them in a deep wide bowl
  10. Spray them with oil and mix through salt and pepper to desired amount
  11. Bake both fish and chips in the oven
  12. Flip the fish and chips over once or twice to ensure they are both golden brown on both sides
  13. Serve with favourite sauces and a green salad