Baked fish and chips with lemon yoghurt

Serves: 4
Time to make: 30 mins

Total cost: $ 19.04 / $ 4.76 per serve

(at time of publication)

Ingredients
Nutrition Info.(per serve)

700g orange kumara, 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
1/3 cup reduced-fat Greek-style yoghurt
8 cups mixed salad greens plus a little vinaigrette

Nutrition Info

Kilojoules 1790kJ
Calories 428cal
Protein 29g
Total fat 9g
Saturated fat 3g
Carbohydrates 60g
Sugars 10g
Dietary fibre 7g
Sodium 330mg
Calcium 140mg
Iron 3mg

Instructions

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).

Makeover! You save…

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

You gain…

2g fibre

You gain…

2g fibre

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