Healthy Fish & Chips
CAL P/SERVE
308
kJ P/SERVE
1290
FAT P/SERVE
13.1g
SODIUM P/SERVE
80g
Fish is a great diet food if you're trying to lose weight.
Ingredients
Fish
- 100g fillet of white fleshed fish (e.g. Whiting)
- 1 tsp extra light margarine
- 1 clove garlic, crushed
- ½ lemon, sliced
- pinch of pepper
- 1 tbs. chives chopped
Chips
- 50g sweet potato, cut into chips
- 100g white potato, cut into chips
- 1½ tbs olive oil
- 1 tsp. dried rosemary
- pinch salt and pepper
Method
- Preheat oven to 185 degrees.
- Place chips in a bowl; add oil, rosemary, salt and pepper and toss till oil evenly coats chips.
- Place chips in baking tray.
- Mix garlic and margarine together, and set aside.
- For fish preparation: Cut 40cm width x 60cm length of baking foil and place on a baking tray.
- Place the fish on top the foil allowing room for foil to be folding inwards.
- Spread the garlic margarine mix over the fish fillet, ensuring it coats the surface of the fillet well.
- Assort lemon slices on the fish fillet, ensuring the slices are covering most of the fillet surface.
- Top with the chives and pinch of pepper.
- Fold foil in and place in oven for 25 minutes, or until flesh is cooked.
- After 10 minutes, place baking tray of chips in the oven. Cook for 15-20 minutes, turning once.
Nutrition Table
Servings: 1
Serving size:325g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 1290 kJ | 396 kJ |
| 308 Cal | 95 Cal | |
| Energy | 308 Cal | 95 Cal |
| 74 Cal | 23 Cal | |
| Protein | 23.7 g | 7.3 g |
| Fat, total | 13.1 g | 4.0 g |
| - Saturated | 2.0 g | 0.6 g |
| Carbohydrate | 21.4 g | 6.6 g |
| - Sugars | 4.5 g | 1.4 g |
| Sodium | 80 mg | 25 mg |
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