Monday, 18 January 2010

Fish and chips

Rosemary's version

4 x 150g thick cod steaks
4 slices granary bread, made into breadcrumbs
8 sweet potatoes (800g total), peeled and cut into thick strips
1 vegetable stock cube
1 egg, beaten
Salt and freshly ground black pepper, to taste
4 slices fresh lemon to garnish
For the caper sauce:

4tbsp 3% fat Greek yogurt
Squeeze of lemon juice
1tbsp chopped fresh parsley
1tbsp chopped capers
salt and freshly ground black pepper, to taste
MethodPreheat the oven to 200ºC/400ºF/gas 6.
Place the breadcrumbs on a baking tray and toast in the oven for 10 mins.
Cook the sweet potatoes in a pan of boiling water with the vegetable stock cube. Drain and place on a non-stick baking tray, then bake near the top of the oven for 20 mins until golden.
Meanwhile place the beaten egg in a shallow dish. Season the fish on both sides. Dip the fish into the egg and then the breadcrumbs and place on a baking tray. Bake in the centre of the oven for 15-20 mins.
Combine all the sauce ingredients in a bowl.
Serve the fish and chips with the caper sauce and some green peas, and garnish with the lemon slices.
Top tip: Toasting the breadcrumbs adds extra crunch to the topping.

www.rosemaryconley.comThis recipe is taken from Rosemary Conley's new book Slim to Win: Diet and Cookbook available from Amazon.

nutr info per portion
Calories 293(kcal) Fat 3.1g

Slimming World
serves 4
Syns per serving:
2½ Syns on Green* and Extra Easy,
10½ Syns on Original
*add 6 Syns if not using cod as a Healthy Extra ‘b’ choice

x 142g/5oz cod fillets
Juice of 1 lemon
Salt and freshly ground black pepper
908g/2lb Maris Piper or King Edward potatoes
Fry Light
57g/2oz breadcrumbs
4 tbsp freshly chopped parsley
2 eggs

1. Preheat the oven to 200°C/400°F/Gas 6. Place the cod fillets in a bowl, sprinkle over the lemon juice and season well. Leave to marinate for an hour.

2. Meanwhile, peel the potatoes and cut into thick chips. Bring a pan of water to the boil and cook the chips for 5 minutes. Drain and dry on kitchen paper. Return to the dry pan and shake to ‘rough up’ the edges. Transfer to a non-stick baking sheet, spray with Fry Light and season well.

3. Mix together the breadcrumbs, parsley and seasoning to taste. Lightly beat the eggs and place in a bowl. Dip each cod fillet into the egg mixture and then into the breadcrumbs mixture to coat evenly and place on a baking sheet sprayed with Fry Light.

4. Place the chips in the oven and cook for 10 minutes. Add the fish and cook for a further 15-20 minutes. Divide between four plates and serve with tomato ketchup (1 Syn per level tbsp).

Nutrition information (per 8oz/227g cooked)
Slimming World chips
Fat: 0.9g Cals: 170

Chip-shop chips
Fat: 28.1g Cals: 545


® Value: 4.5
Servings: 4
Preparation Time: 18 min
Cooking Time: 35 min
Level of Difficulty: Easy
Works with Simply Filling
A crunchy, polenta-herb batter puts this great British speciality back on the menu. Together with chips cooked in vinegar, salt and pepper... brilliant!
10 spray low-fat cooking spray
2 large portion potato(es), peeled and cut into 1/2-inch-thick wedges
1/2 teaspoon salt
1/2 teaspoon pepper, black, freshly ground
2 tablespoon vinegar, white or red wine
100 g polenta, instant, plus 2 tbsp
120 ml skimmed milk
1 small egg(s), beaten
1 teaspoon lemon(s), zest
1 teaspoon dried mixed herbs, Italian
600 g cod, uncooked, or haddock fillets (4 x 150g pieces)

InstrucPreheat oven to Gas Mark 6/200ºC/400ºF. Coat two large baking trays with cooking spray.

Place potatoes in a large bowl and add vinegar, salt and pepper; toss to coat. Arrange them on one prepared baking tray. Transfer to oven and bake for 20 minutes.

Meanwhile, in a mixing bowl, combine 100g polenta, beaten egg, milk, zest, herbs and a little more salt and pepper; mix well to make a thick batter. Dust fish with additional 2 tbsp polenta; add fish to batter and turn to coat both sides. Place fish on second prepared baking tray and spoon over any remaining batter, patting over fish to make an even coating.

Transfer to oven to bake with potatoes for a further 18-20 minutes, until potatoes and fish are fork tender and polenta batter just starts to crack.

Feel free to enjoy yours and add any other recipes you have.