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Healthy Fish & Chips

Ready in: 45 minutes  4 portions

Ingredients

  • 500 grams of white fish, fresh or frozen about 1,5cm thick
  • 500 grams of sweet potatoes, cut into sticks
  • 4 tablespoons of olive oil
  • 80 mL (1/3 cup) of your choice of milk
  • 50 grams (1/3 cup) of all purpose flour
  • 50 grams (1/3 cup) of dry bread crumbs
  • Salt and pepper
  • Lemon wedges and fresh parsley (optional)

 

Instructions

Step 1
Thaw fish, if frozen. Cut it into medium pieces. Rinse, pat dry with paper towels and cover and chill until needed.
Step 2
Preheat oven to 425 °F or 220 °C. Line a large baking sheet with parchment paper and lightly coat it with 1 tablespoon of olive oil.
Step 3
For the chips, pat potatoes dry with paper towels and place them in a large bowl. Add 1 tablespoon of olive oil and some salt. Toss to coat. Arrange potatoes in a single layer on one half of the prepared baking sheet and bake for 10 minutes.
Step 4
Meanwhile, for the fish, place the milk in a shallow dish and the flour in another shallow dish. In a third shallow dish combine bread crumbs, salt and pepper. Add and the rest of the olive oil and stir until combined.
Step 5 
Dip fish pieces in milk and coat with flour. Dip again in the milk, then in the bread crumb mixture.
Step 6
Using a spatula, carefully turn potatoes over. Place the fish on the other half of the hot baking sheet and return to the oven. Bake for 10 to 15 minutes more or until potatoes are golden brown and fish flakes easily with a fork. Serve fish with lemon wedges and fresh parsley, if desired.
*nutrition tip: you can add spices and herbs in the bread crumb mixture or over the potatoes before baking, for a more spicy dish.

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