Herb Crusted Fish & Crispy Chips

I’m not really brilliant with fish but I saw this recipe from the BBC Good Food site and thought, I’ve got to try that one! There’s an extra brucey bonus too as it’s low in calories!  Here is what you will need to make enough for 2 people.

  • 25g Fresh Breadcrumbs
  • Zest of 1/2 a Lemon
  • 1tbsp Fresh Parsley, chopped
  • 2 x White Fish Fillets
  • 8 Cherry Tomatoes, on the vine
  • 1tbsp Olive Oil
  • 2 Medium Sized Sweet Potatoes
  • 1 tbsp Corn Flour
  • 1 tbsp Olive Oil

Advanced prep!!

If you have time, I highly recommend that you soak the sweet potato chips in water for a few hours once you’ve peeled & chopped them into thin sticks. You want to get rid of as much of the starch as possible. Starch helps to keep moisture in and when you are after a crisp chip, you want moisture out. 

Me and my other half were a bit greedy so we had 2 fish fillets each. Despite this, it still only came to 475 calories each for the whole meal! I chose to use Cod which, as far as fish goes, isn’t that “fishy”, which made me happy. Also, to help keep calories down, I used 1 slice of wholemeal bread from a smaller 400g loaf to make the breadcrumbs.

Preheat your oven to 200°C

Peel & chop the sweet potatoes into thin sticks. If you have time (as stated above) soak the chips for a few hours. When you’re ready, rinse the chips in water. You will notice that the water has become cloudy, this is the starch that was in the potatoes. Once rinsed, pat as much water off them as you can.

Put them in a bowl & add 1 tbsp of corn flour. Get your hands in there and mix until all chips are evenly coated. Next, add 1 tbsp olive oil and mix lightly again until evenly coated.

Space the chips out on a non stick baking tray. Try and get as much room between the chips as you can. If you put them too close or too many on the tray, they will steam and never go crispy. If necessary, use a second baking tray.

Put them in the oven for 20 minutes turning half way.

Blitz the bread in a food processor until, you guessed it, it resembles bread crumbs. Put them in a bowl and add the lemon zest, the parsley & plenty of salt & pepper. Mix well.

Top the fish fillets with the herb crust & put them on a baking tray.

Place the tomatoes on the same tray & drizzle everything with the 1tbsp of olive oil.

Put the fish & tomatoes in the oven for the last 10 minutes of the chips cooking time.

Then commence stuffing your face! Considering this is actually a very healthy meal, I was pleasantly satisfied! Not only was it very tasty but it was low in calories too. And if me and my other half hadn’t have been greedy and had 2 fish fillets each, it would have been even lower than 475 cals!

Hope you enjoyed the recipe!

Miss KitchenMason


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