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Rosemary Conley's low Gi fish and chips

(28 ratings)

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Rosemary Conley's low Gi fish and chips
Rosemary Conley's low Gi fish and chips
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Mid-price

No need to avoid fish and chips if you're on a diet - now you can make this delicious, low-calorie, low-fat version of your favourite British takeaway

Ingredients

  • 4 x 150g thick cod steaks
  • 4 slices granary bread, made into breadcrumbs
  • 8 sweet potatoes (800g total), peeled and cut into thick strips
  • 1 vegetable stock cube
  • 1 egg, beaten
  • Salt and freshly ground black pepper, to taste
  • 4 slices fresh lemon to garnish

For the caper sauce:

  • 4tbsp 3% fat Greek yogurt
  • Squeeze of lemon juice
  • 1tbsp chopped fresh parsley
  • 1tbsp chopped capers
  • Salt and freshly ground black pepper, to taste

Top tip: Toasting the breadcrumbs adds extra crunch to the topping.

Method

  1. Preheat the oven to 200C (400F, gas mark 6).
  2. Place the breadcrumbs on a baking tray and toast in the oven for 10 mins.
  3. Cook the sweet potatoes in a pan of boiling water with the vegetable stock cube. Drain and place on a non-stick baking tray, then bake near the top of the oven for 20 mins until golden.
  4. Meanwhile place the beaten egg in a shallow dish. Season the fish on both sides. Dip the fish into the egg and then the breadcrumbs and place on a baking tray. Bake in the centre of the oven for 15-20 mins.
  5. Combine all the sauce ingredients in a bowl.
  6. Serve the fish and chips with the caper sauce and some green peas, and garnish with the lemon slices.

This recipe is taken from Rosemary Conley's new book Slim to Win: Diet and Cookbook available from Amazon.
www.rosemaryconley.com

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 293(kcal)
  • Fat 3.1g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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(28 ratings)

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