Oven-Baked Fish & Chips
Easy
Crispy crunchy crumbed fish with sweet potato fries – a wonderful alternative to a higher calorie version. Courtesy of Flora pro.activ. Flora pro.activ foods contain plant sterols, which are clinically proven to significantly lower bad (LDL) cholesterol by 10% and a further 5% when combined with a healthy diet and lifestyle. Over 45 clinical studies have proven that Flora pro.activ foods significantly lowers cholesterol.
PREP IN
25 MIN
COOK IN
40 MIN
SERVE
4
Oven-Baked Fish & Chips
Easy
Introduction
Crispy crunchy crumbed fish with sweet potato fries – a wonderful alternative to a higher calorie version. Courtesy of Flora pro.activ. Flora pro.activ foods contain plant sterols, which are clinically proven to significantly lower bad (LDL) cholesterol by 10% and a further 5% when combined
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Ingredients
- 450g sweet potatoes, peeled and cut into chips
- 2 tbsp vegetable oil
- 85g slightly stale bread
- 4 tbsp fresh chopped parsley
- Zest of 1 lemon
- 1 tbsp plain flour
- 1 medium egg
- 4 x 175g fish fillets eg cod, plaice
- 225g frozen peas
- 40g Flora pro.activ spread
- 1 tbsp capers, chopped, optional
- 1 tbsp fresh mint leaves, chopped
- 1-2 tbsp low fat natural yoghurt
MUSHY PEAS:
Method
- 1. Preheat oven to 200°C/400°F/gas mark 6.
- 2. Toss the chips in half the oil and spread evenly over a baking sheet. Bake in oven for 40 minutes.
- 3. Meanwhile prepare fish by placing bread, half the parsley and zest in a food processor and blitz until like rough breadcrumbs.
- 4. Stir through a tablespoon of oil.
- 5. Place flour, egg and crumbs on separate plates and dunk each fillet in flour, then egg, finishing with crumbs. Place on non-stick baking sheet and bake for the last 12 minutes of chips cooking time.
- 6. Whilst the fish is cooking, cook the peas in boiling water for 4 minutes, drain and mash with the Flora pro.activ spread, capers (if used), mint and remaining parsley and lemon zest. Add 1-2 tablespoons yoghurt to achieve a soft consistency and serve with the fish and chips.
