Quick fish and chips with rainbow wasabi slaw

Author: Niki Bezzant - Founding Editor

Photographer: Devin Hart

First published: Nov 2013

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Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

700g floury potatoes such as agria, cut lengthwise in wedges

spray oil

½ cup low-fat plain yoghurt

2 tablespoons reduced-fat mayonnaise

1 teaspoon wasabi (or less to taste)

4 cups ready-made slaw (we used Krispkut Japanese-style slaw)

3 tablespoons sunflower seeds, dry roasted

4 tablespoons wasabi peas

4 x 150g fillets fresh hoki or other white fish

Instructions

1 Preheat oven to 200°C. Cook potatoes, covered, in microwave on high for 7 minutes. Transfer to an oven tray lined with baking paper. Spray with oil. Bake for about 25 minutes or until golden, turning once.

2 Meanwhile combine yoghurt, mayonnaise and wasabi. Stir through slaw. Add sunflower seeds and wasabi peas.

3 Spray fish with oil. Heat a heavy-based pan until hot. Cook fish, turning, until just cooked through (depending on the thickness of the fillets).

4 Serve fish with chips and slaw. Garnish with lemon wedges.

Nutrition Info (per serve)

Calories 370cal

Kilojoules 1550kJ

Protein 32g

Total fat 10g

–Saturated fat 1g

Carbohydrates 40g

–Sugars 8g

Dietary fibre 5g

Sodium 200mg

Calcium 130mg

Iron 3.5mg

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.

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