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Oven-Baked Fish & Chips
Chef
Easy
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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
SHARE &COMMENT
Oven-Baked Fish & Chips
Chef
Easy
StarStarStarStarStar
SHARE &COMMENT
PREP IN
25 MIN
COOK IN
40 MIN
SERVE
4

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
  • MUSHY PEAS:
  • 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

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.

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