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Low Calorie Oven Baked Fish with Chips and Peas

5-2 Diet Fish and Chips

A low-calorie recipe for oven-baked fish and chips

Course Diet
Cuisine British
Keyword chips, cod, fish, fish and chips
Prep Time 10 minutes
Cook Time 25 minutes
Calories 370 kcal
Author Fiona Maclean

Ingredients

  • 1 fillet of cod
  • 1 egg white
  • 2 teaspoons breadcrumbs I use commercial breadcrumbs, you can make your own if you prefer
  • 1 small potato scrubbed and peeled
  • 2 teaspoons vegetable oil
  • 2 teaspoons flour seasoned with salt and pepper
  • 1-cal oil spray
  • salt and pepper
  • lemon wedges to serve

Instructions

  1. Pre-heat the oven to 200C or 180C (fan)

  2. Slice the potato into chips.

  3. Rinse them in cold water

  4. Bring a pan of water to the boil and par-boil the chips for three minutes

  5. Drain and set to one side to dry for a few minutes

  6. Using kitchen paper coat the potato chips with oil and then salt well

  7. Spread the chips on a baking tray and bake in the oven for 25 minutes, turning three times

  8. Set up three shallow bowls with the egg white, breadcrumbs and seasoned flour

  9. Coat the fish first in flour, then in egg white and finally in breadcrumbs

  10. Put the fish on a baking sheet and spray well with one cal

  11. After the chips have cooked for 10 minutes, put the fish into the oven to cook for the last 15 minutes

  12. Serve with lemon wedges and peas.
Nutrition Facts
5-2 Diet Fish and Chips
Amount Per Serving
Calories 370
* Percent Daily Values are based on a 2000 calorie diet.