Baked fish and chips with lemon yoghurt

This scrumptious 'homemade takeaway', baked fish and chips with lemon yoghurt, is a healthier take on a favourite. Our recipe is higher in fibre and lower in sodium and saturated fat than bought fish and chips, and ready in just 30 minutes.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

700g orange kumarasweet-potatoX, unpeeled, cut in 2cm-thick chips

1 egg

2 tablespoons flour

2 cups fresh wholemeal breadcrumbs

400g firm white fish fillets, cut in 2cm-thick strips

2 teaspoons finely grated lemon rind

1 tablespoon lemon juice

⅓ cup reduced-fat Greek-style yoghurt

8 cups mixed salad greens plus a little vinaigrette

Instructions

Stay Awake

1 Preheat oven to 180ºC. Line 2 large baking trays with baking paper. Arrange kumara on 1 prepared tray and spray with oil. Bake for 15 minutes.

2 Meanwhile, lightly beat egg in a shallow bowl with 1 tablespoon water. Place flour on a plate and breadcrumbs on another plate. Dip each piece of fish into flour then egg mixture then breadcrumbs. Place on prepared tray. Bake for 10 minutes or until fish is golden and cooked through and kumara are tender.

3 Meanwhile, combine rind, juice and yoghurt in a small bowl. Serve fish with kumara chips, lemon yoghurt, salad and lemon wedges (if preferred).

HFG tip

Makeover! You save…

1420kJ (340cal)
34g total fat
3g sat fat
600mg sodium

You gain…

2g fibre

Nutrition Info (per serve)

Calories 428 cal

Kilojoules 1790 kJ

Protein 29 g

Total fat 9 g

Saturated fat 3 g

Carbohydrates 60 g

Sugar 10 g

Dietary fibre 7 g

Sodium 330 mg

Calcium 140 mg

Iron 3 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.