NEED TO KNOW
|Type of dish||Low fat|
|Cooking time||30 min - 1 hour|
|Special options||Low fat|
Deep-fried battered fish and chips... Taste: greasy. Nutritional value: questionable. After-effects: bloated, queasy tummy.
Baked fish with sweet potato chips... Taste, nutritional value and after-effects: sensational!
You can spice up this dish by adding herbs and spices to the breadcrumbs: try crushed dill seeds, fresh tarragon or fresh thyme.
|olive oil spray|
|300g sweet potato, peeled|
|250g firm white fish fillets|
|1 tbsp plain flour|
|1 small egg, lightly beaten|
|¼ cup fresh breadcrumbs|
|sea salt (optional)|
|lemon wedges, to serve|
|2 large handfuls mixed salad leaves, to serve|
|1. Preheat oven to 220ºC. Line 2 baking trays with baking paper and lightly spray with oil.
2. Cut sweet potato into 1.5cm-thick slices. Cut slices into chips and place on prepared tray. Spray lightly with oil and bake for 30 minutes, turning occasionally.
3. Meanwhile, cut fish into 15cm x 5cm strips. Toss in flour, then dip in egg and coat with breadcrumbs. Place on second tray and place into oven with sweet potato. Bake fish for 5-10 minutes, depending on thickness.
Serve baked fish with chips, a pinch of salt, if desired, lemon wedges and mixed leaves.
Recipe from Crunch Time Cookbook (Viking) by Michelle Bridges.
- Sunday Life
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