Traditional fish and chips gets a healthy makeover but it’s just as tasty!
SERVES 4 PREP 15 MINS
COOK 15 MINS
What you need:
800g chunky white fish fillets such as cod
4tbsp rice flour
2 eggs, separated
100g fine breadcrumbs
500g courgettes, cut into chip-sized sticks
4tbsp sunflower oil
Ketchup, to serve
What you need to do:
- Heat the oven to 200C/gas 6. Cut the fish into equal-sized fingers, cutting across the fillet will help to stop the fingers breaking up. Place the rice flour on a plate, beat the eggs yolks in a shallow bowl with the milk and mix the breadcrumbs, polenta and paprika on a separate plate.
- Dip each piece of fish into the rice flour, then the egg and milk mix and finally in the breadcrumb mixture. Set aside.
- Whisk the egg whites until frothy. Dip each courgette ‘chip’ in the egg white then place in a single layer on a baking paper lined baking tray. Bake in the oven for 10-15 mins until golden and tender.
- At the same time, heat the oil in large frying pan, add the fish fingers and cook for 3 mins on each side until golden and cooked through. Drain on kitchen paper and serve with the courgette chips and ketchup.
Food editor’s top tip: The polenta adds crunch to the fish coating but you could use finely crumbled cream crackers instead
Per serving: 480 calories, 16g fat, (2.5g saturated fat) 39g carbs