Healthy Fish 'n' Chips

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A fresh take on fish and chips

By MICHELLE BRIDGES - Fairfax NZ | Wednesday, 22 August 2012


FISH & CHIPS: Take away the fat from this traditional
takeaway and enjoy the results.

DEEP-FRIED battered fish and chips...

Taste: greasy.

Nutritional value: questionable.

After-effects: bloated, queasy tummy.

BAKED FISH with sweet potato chips...

Taste, nutritional value and after-effects: sensational!

You can spice up this dish by adding herbs and spices to the breadcrumbs: try crushed dill seeds, fresh tarragon or fresh thyme.

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Ingredients:

• olive oil spray
• 300g sweet potato, peeled
• 250g firm white fish fillets
• 1 tbsp plain flour
• 1 small egg, lightly beaten
• ¼ cup fresh breadcrumbs
• sea salt (optional)
• lemon wedges, to serve
• 2 large handfuls mixed salad leaves, to serve

Method:

• Preheat oven to 220ºC. Line 2 baking trays with baking paper and lightly spray with oil.

• Cut sweet potato into 1.5cm-thick slices. Cut slices into chips and place on prepared tray. Spray lightly with oil and bake for 30 minutes, turning occasionally.

• Meanwhile, cut fish into 15cm x 5cm strips. Toss in flour, then dip in egg and coat with breadcrumbs. Place on second tray and place into oven with sweet potato. Bake fish for 5-10 minutes, depending on thickness.

• Serve baked fish with chips, a pinch of salt, if desired, lemon wedges and mixed leaves.

Serves 2.

www.stuff.co.nz/life-style/food-wine/recipes/7526227/A-fresh-take-on-fish-and-chips

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Capital Life: Leaner fish and chips

By ALISON and SIMON HOLST - The Dominion Post | Wednesday, 22 August 2012


GOLDEN DELICIOUS: Oven-baked fish & chips hit the spot.
— Photo: LINDSAY KEATS.

LIKE MOST KIWIS, we are partial to fish and chips. That said, neither of us particularly like the fuss, mess and smell that always is associated with deep frying. This method solves these problems and is also much lower in fat.

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Oven-baked Fish & Chips

For 4 servings:

Ingredients:

• 4 large (800g-1kg in total) potatoes
• 2 Tbsp oil
• 4 boneless, skinless fish fillets (150g each)
• cup self-raising flour
• 1 tsp paprika
• 1 tsp garlic salt
• tsp ground cumin (optional)
• 2 Tbsp oil
• 1 or 2 eggs

Method:

• Turn the oven to 225 degrees Celsius (preferably set to fan bake) with two shelves, one a little below the middle, the other above the first, near the top of the oven.

• Scrub the potatoes and cut them lengthways first into halves, then into quarters, and then into eighths. Put the wedges in a large bowl or plastic bag and drizzle with the first measure of oil.

• Shake or stir gently, to lightly coat with the first measure of oil.

• Arrange the potatoes in a single layer, on a large, shallow baking try lined with baking paper and bake on the lower shelf for about 15-20 minutes, turning chips once or twice.

• While the chips cook, prepare the fish fillets. Mix the flour with the seasonings in a shallow bowl. Line another shallow metal dish, big enough to hold the fish in one layer, with baking paper and coat with non- stick spray.

• Beat the egg with a fork, just enough to combine the white and the yolk evenly.

• When the chips are nearly cooked (about 12 minutes before you want to eat), put the prepared baking dish in the oven to heat for about 1 minute. While it heats, pat the fillets dry and coat first with the seasoned flour, then with the beaten egg, then again with the flour. Working fast, put the fillets in the preheated dish and drizzle them with the second measure of oil.

• Place the fish on the shelf above the chips and cook for about 8 minutes altogether, turning with a fish slice after 5 minutes. Take the fish from oven as soon as the centre of each fillet seems cooked (it will be dry and tough if overcooked).

• Serve the fish and chips promptly, with lemon or lime wedges and a side salad.

www.stuff.co.nz/dominion-post/capital-life/in-the-kitchen/7523278/Recipe-Leaner-fish-and-chips

[jody]

yummy