Fish and chips
3
Points®
Total time: 1 hr 15 min • Prep: 25 min • Cook: 50 min • Serves: 8 • Difficulty: Easy
Our special homemade tartare sauce brings all components together with its light and tangy flavour!
Ingredients
Potato(es)
600 g, (4 x 150g potatoes), cut into 1cm thick chips
Skinless white fish, raw
600 g, skinless, bonesless, firm (see tip)
Plain flour
2 tbs
Panko breadcrumbs
80 g
Fresh flat-leaf parsley
⅓ cup(s), finely chopped
Lemon zest
2 tsp
Egg(s)
1 medium, lightly beaten
99% fat-free, plain Greek yoghurt, unsweetened
½ cup(s), (120g)
Light whole egg mayonnaise
2 tbs
Capers, rinsed, drained
2 tbs, finely chopped
Pickled gherkin, drained
2 tbs, baby variety, finely chopped
Fresh dill
2 tbs, finely chopped
Lemon(s)
2 medium, cut into cheeks or wedges, to serve
Oil spray
2 x 3 second spray(s)
Instructions
1
Preheat oven to 200°C. Line two large baking trays with baking paper. Spread potato chips in a single layer over a prepared tray. Lightly spray with oil and season with salt and pepper. Bake for 30 minutes.
2
Meanwhile, cut the fish into 4 cm-wide, 8–10 cm-long strips. Place flour on a large plate and season with salt and pepper. Combine the breadcrumbs, 2 tablespoons parsley and lemon zest in a shallow bowl. Dip fish, one piece at a time, into flour to lightly coat, shake off excess. Dip into egg, then into breadcrumb mixture to coat. Arrange in a single layer over remaining prepared tray. Lightly spray with oil.
3
Remove chips from oven and turn. Return chips to oven with fish. Bake for about 20 minutes or until fish is golden and cooked through and chips are crisp and golden, turning fish halfway during cooking time.
4
To make the tartare sauce, combine yoghurt, mayonnaise, capers, gherkins, dill and remaining parsley in a small bowl. Season with salt and pepper. Serve with fish and chips and lemon cheeks or wedges.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.