Lemon crumbed fish steaks

Lemon crumbed fish steaks

Baking fish and chips means they'll be much lower in fat than if deep-fried.

By , 21 September 2015
Lemon crumbed fish steaks
  • Ready in: 60 mins
  • Serves: 4
  • Price: £2.54 per serving
Nutritional Info
Each 100g serving contains
  • Fat med
    14.8g
    21%
  • Saturates high
    6.2g
    31%
  • Sugars low
    3.7g
    4%
  • Salt med
    0.8g
    13%
  • Energy 2047KJ 489KCAL
    24%
of your reference intake.
Typical energy values per 100g: 2047kJ/489kcal.
Ingredients
  • 2 large baking potatoes, peeled
  • 1 tbsp sunflower oil
  • 4 tbsp flour
  • 100g fresh white breadcrumbs
  • Finely grated zest of 1 lemon
  • 1 large egg
  • 25g butter, melted
  • Cod, fillet (approx 400g), skinned and cut into 8 pieces
  • 325g frozen peas
  • 4 tbsp reduced fat crème fraîche
Method
  • Pre-heat the oven to 220C/200C Fan/Gas 7. Cut the potatoes into chunky chips and toss with the oil to coat. Spread on a baking tray and bake for 25-30 minutes, or until golden.

  • Put the flour on one plate. Mix the crumbs and zest on another. Mix the egg and butter in a shallow dish.

  • Dip each fish piece in the flour to coat, shaking off any excess. Next, coat in the egg mixture and dip in the crumbs, patting them all over.

  • Put on a baking tray and bake for 15-18 minutes.

  • Boil the peas, drain and return to the pan. Mash with the crème fraîche and serve with the fish and chips.