Wash, 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|
|Calories from Fat: 66 (7%)|
|Amt Per Serving||% DV|
|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 %|
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Calories per serving: 883
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