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

(2 votes)

Lemon crumbed fish steaks
  • 1 Hour

  • Serves: 4

  • Price: £2.54 per serving

Nutritional Info
Each 100g serving contains
  • Energy

    2047KJ

    489KCAL

    24%
  • Fat

    14.8g

    med

    21%
  • Saturates

    6.2g

    high

    31%
  • Sugars

    3.7g

    low

    4%
  • Salt

    0.8g

    med

    13%
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.