Fish with homemade tartare sauce, fennel slaw and crispy crushed potatoes

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

Fresh coleslaw makes a perfect side to homemade fish and chips. In our low-calorie recipe, we've used fennel with its aniseed flavour and crunchiness for a refreshing change from cabbage. The fennel also goes well with our tasty tartare.

Serves: 2

Time to make: 40 mins

Ingredients

More weights & measures

160g floury potatoes (we used Agria)
spray oil
½ fennel bulb, thinly sliced
1 carrot, julienned or grated
6 Brussels sprouts, thinly sliced
juice and zest of 1 lemon
2 tablespoons low-fat plain yoghurt
2 tablespoons reduced-fat mayonnaise
1 tablespoon roughly chopped capers
1 teaspoon Dijon mustard
1 teaspoon white wine vinegar
freshly ground black pepper
2 (300g) white fish fillets (eg. terakihi)

Instructions

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Preheat oven to 200°C. Place potatoes in a pot and cover with water. Boil, then simmer for about 10 minutes, until potatoes are just cooked through. Drain and pat dry, then place in a lined roasting dish. Crush lightly with a masher and spray with oil. Place in the oven and cook for 10-15 minutes, until browned and crispy.
Meanwhile, in a large bowl combine vegetables. Add lemon juice and zest and mix.
To make tartare sauce, in a small bowl combine yoghurt and mayonnaise with capers, mustard, vinegar and pepper.
Spray a pan with oil and bring to medium-high heat. Cook fish for 2 minutes each side. Serve with fennel slaw, potatoes and tartare sauce.

Variations

Make it gluten free: Check mayonnaise and mustard are gluten free

HFG tip

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Nutrition Info (per serve)

Calories 356 cal

Kilojoules 1490 kJ

Protein 32 g

Total fat 13 g

Saturated fat 2 g

Carbohydrates 25 g

Sugar 12 g

Dietary fibre 8 g

Sodium 440 mg

Calcium 120 mg

Iron 2 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.