Fish and chips

Fish and chips
  • Serves: 4
  • Prep time: approx 15 minutes plus marinating
  • Cook time: approx 35 minutes
  • Ready in: 30-60 Minutes
  • Difficulty Rating: 2
  • Syns per serving:

This delicious fish dish will save you over 30 Syns compared to the chip shop variety. It's delicious and is sure to give you that Friday feeling - dive in!

ingredients

  • 4 x 150g cod fillets
  • Juice of 1 lemon
  • Salt and freshly ground black pepper
  • 900g Maris Piper or King Edward potatoes
  • Low calorie cooking spray
  • 60g dried breadcrumbs
  • 4 tbsp freshly chopped parsley
  • 2 eggs

method

  1. Preheat the oven to 200°C/180°C Fan/Gas 6. Place the cod fillets in a bowl, sprinkle over the lemon juice and season well. Leave to marinate for an hour.
  2. Meanwhile, peel the potatoes and cut into thick chips. Bring a pan of water to the boil and cook the chips for 5 minutes. Drain and dry on kitchen paper. Return to the dry pan and shake to ‘rough up’ the edges. Transfer to a non-stick baking sheet, spray with low calorie cooking spray and season well.
  3. Mix together the breadcrumbs, parsley and seasoning to taste. Lightly beat the eggs and place in a bowl. Dip each cod fillet into the egg mixture and then into the breadcrumbs mixture to coat evenly and place on a baking sheet sprayed with low calorie oil spray.
  4. Place the chips in the oven and cook for 10 minutes. Add the fish and cook for a further 15-20 minutes. Divide between four plates and serve with tomato ketchup (1 Syn per level tbsp).

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