Fish & courgette chips

TAGS:

Traditional fish and chips gets a healthy makeover but it’s just as tasty!

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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

1tbsp milk

100g fine breadcrumbs

4tbsp polenta

2tsp paprika

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