Breaded fish with chunky chips & crushed peas

Breaded fish with chunky chips & crushed peas

Breading and baking the cod loin with a small amount of oil is less caloric than traditional battered fish.

By , 21 September 2015

(1 vote)

Breaded fish with chunky chips & crushed peas

  • 40 Mins

  • Serves: 4

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Nutritional Info
Each 442g serving contains

  • Energy

    2366KJ

    565KCAL

    28%

  • Fat

    20.8g

    med

    30%

  • Saturates

    5g

    low

    25%

  • Sugars

    4.1g

    low

    5%

  • Salt

    0.9g

    low

    15%
1
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 535kJ/128kcal.
Ingredients
  • 550g Maris Piper potatoes (peeled weight), cut into thick chips
  • 1 tbsp mild olive oil, plus 2 tbsp
  • 75g fresh breadcrumbs
  • 2 level tsp sesame seeds
  • 25g pack Asda Ready Salted Crisps, crushed to crumbs
  • Zest of 1/2 unwaxed lemon, finely grated
  • Good pinch of paprika
  • 2 medium eggs
  • 15g Flora Original, melted
  • 500g cod loin, cut into 4
  • 350g Asda Frozen Peas
  • 2-3 mint leaves
  • 4 tbsp reduced-fat crème frâiche
  • 1 lemon, to serve
Method

  • Pre-heat the oven to 200C/180C/Gas 6. Line a baking tray with baking paper and put a wire rack on another.

  • Toss the potatoes with 1 tbsp oil and put on the paper-lined tray. Bake for 25 minutes.

  • Meanwhile, mix together the breadcrumbs, sesame seed, crisps, zest and paprika.

  • Lightly beat the eggs with 2 tsp of the oil and the butter.

  • Coat the fish in the egg and then the crumbs, patting firmly in place. Put on the rack over a tray and bake for 15-20 minutes until the coating is crisp and the fish flakes easily.

  • Boil the peas with the mint for 5 minutes. Drain and whizz in a blender to a rough purée. Stir in the crème frâiche and season. Return to the pan and reheat. Serve the peas with the fish, chips and lemon.