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Suggest a better descriptionWash, peel and re-wash the potatoes. Cut into 2 x 1/2 inch wedges. Preheat the oven to 200C/gas 6. Bring a pan of salted water to the boil. Add the chips to the boiling water and cook for 4 minutes. Drain immediately in a colander and return the chips to the dry pan. Cover with a tight fitting lid and shake the pan to start releasing the starch. This helps create a crisp coating when the chips are baking. Brush an edged baking tray with a little sunflower oil and then lay the chips on flat, brush again with a little more oil each chunky chip. Bake for 25-30 minutes in the pre-heated oven, turn a few times during the cooking process. Once the chips are crispy and golden brown remove and place on some absorbent paper. Season with a little salt and vinegar if desired. Fish: Put the beaten egg in a flat dish and lay the breadcrumbs on a flat tray. Dry the cod with a piece of absorbent paper and season with salt and pepper. Dip the fish into the egg, coating it on both sides. Now dip the egg-coated fish into the breadcrumbs so that they cover the fish completely. Place the fish on a wire rack and spray with some low fat spray. Place the tray in the oven and bake for 10-12 minutes. You will know when it is ready because the breadcrumbs will go golden brown. But if you are not sure, check by inserting a knife in the centre and if it comes out warm and hot the fish is ready. Serve with lemon wedges, tomato ketchup and the chips.
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Serving Size: 1 Serving (1428g) | ||
Recipe Makes: 1 servings | ||
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Calories: 883 | ||
Calories from Fat: 66 (7%) | ||
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Amt Per Serving | % DV | |
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Total Fat 7.4g | 10 % | |
Saturated Fat 2.1g | 11 % | |
Monounsaturated Fat 2.2g | ||
Polyunsanturated Fat 1.7g | ||
Cholesterol 211.5mg | 65 % | |
Sodium 343.6mg | 12 % | |
Potassium 3914.8mg | 103 % | |
Total Carbohydrate 179.2g | 53 % | |
Dietary Fiber 21.2g | 85 % | |
Sugars, other 158.1g | ||
Protein 28.5g | 41 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 883
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