Prep time: 20 mins, plus chilling
Cooking time: approx 30 mins
Cals per portion: 480
4 pieces skinned cod fillet, cut into chunks 2tbsp plain flour 1 large egg, beaten 100g (4oz) fresh wholemeal breadcrumbs 2tbsp (30ml) olive oil 2 sweet potatoes, peeled and cut into wedges 1tbsp (15ml) honey Sunflower oil, for shallow-frying Soured cream and chive dip and lemon wedges, to serve
1. Coat each piece of cod in flour then dip in beaten egg and coat in breadcrumbs. Cover and chill in the fridge for 20 mins. Preheat the oven to 200ºC, 400ºF, gas mark 6.
2 Heat the olive oil in a roasting tin for 3-4 mins then add the sweet potato. Roast for 20 mins, turning once. Brush with honey and return to the oven for 10 mins until tender and golden.
3. Heat the sunflower oil in a heavy-based frying pan and fry the fish nuggets for 2-3 mins on each side until golden. Drain on kitchen paper. Serve with the potato wedges, dip and lemon.