Fish and chips

Serves: 4

Time to make: 30 mins , plus chilling

Ingredients

2 eggs, lightly beaten
2 tablespoons reduced-fat spread, melted
1 tablespoon oil
1 ½ cups breadcrumbs
lemon pepper seasoning, to taste
4 white fish steaks such as shark steaks (about 170g each)
4 large potatoes
olive spray oil
lime wedges, to serve

Instructions

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1 Preheat the oven to 200°C. Combine eggs, spread and oil. Place egg mixture in a shallow dish. Place breadcrumbs in a separate shallow dish. Sprinkle over lemon pepper seasoning.

2 Dip each fish steak in egg mixture, then toss in breadcrumbs to coat evenly. To help crumbs stick, chill for at least 30 minutes.

3 Meanwhile, cut potatoes in 2cm-thick pieces. Place potatoes on a paper towel in a microwave-safe dish. Cover with another paper towel and microwave on high for 1 1/2 minutes. Turn potatoes over. Microwave for 1 1/2 minutes longer.

4 Place fish on a lightly greased baking tray and spray with oil. Place chips on a separate baking tray. Spray with oil.

5 Place both trays in oven. Cook for 15-20 minutes, until chips are lightly golden, spraying halfway through cooking. Remove chips and cook fish for 5-10 more minutes.

Variations

Use lemon zest and ground black pepper instead of lemon pepper seasoning.
Make it gluten free: Use gluten-free breadcrumbs, rice or corn crumbs, or try polenta instead.

Nutrition Info (per serve)

Calories 581 cal

Kilojoules 2430 kJ

Protein 46 g

Total fat 21 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 2 g

Dietary fibre 4 g

Sodium 680 mg

Calcium 50 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.