Fish and Chips

Do away with the greasy version and try Right Bite’s take for less than 300 calories
Monday , 27 May 2013
Fish and Chips
Fish and Chips

INGREDIENTS

FOR THE FISH
400g cream dory
2g Dijon Mustard
5g lemon juice
2g sea salt
2g white pepper
200g bread crumbs
1 whole egg
50g whole wheat flour

POTATO CHIPS
200g potatoes, peeled and thinly sliced, soaked in water for 3 hours
5g salt
2g black pepper
Pan-coating spray oil

FOR THE TARTAR SAUCE
80g low-fat mayonnaise
10g pickles or gherkins (cucumber)
10g capers
3g parsley
80g chopped onions
5g lemon juice
0.5g sea salt
0.5g white pepper

METHOD
1. Marinate the fish fillet with sea salt, white pepper, Dijon mustard and lemon juice.
2. Beat the egg.
3. Coat the fish fillet with whole-wheat flour, dip in the beaten egg and then coat with bread crumbs.
4. Arrange the fish fillets on a baking tray, spray with oil and bake at 170C for 20 to 25 minutes.
5. Arrange the potatoes on a tray, spray some pan-coating oil and bake in the oven at 100C for 15 to 20 minutes until golden.
6. To make the tartar sauce: chop the pickles, capers and parsley, and mix in the low-fat mayonnaise, lemon juice, sea salt and white pepper. Serve with lemon wedges.

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