Rosemary Conley’s low Gi fish and chips recipe

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serves: 4
Skill: easy
Prep: 10 min
Cooking: 30 min

Nutrition per portion

RDA
Calories 293 kCal 15%
Fat 3.1g 4%
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  • 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

    Method

    • Preheat the oven to 200ºC (400ºF, gas mark 6).

    • Place the breadcrumbs on a baking tray and toast in the oven for 10 mins.

    • 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.

    • 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.

    • Combine all the sauce ingredients in a bowl.

    • Serve the fish and chips with the caper sauce and some green peas, and garnish with the lemon slices.

    Top tip for making Rosemary Conley’s low Gi fish and chips

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

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    (104 ratings)
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