Fish & Chips.... without the coronary GI JaneSubmitted by gi-jane
Makes 1 serving
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As it says.
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Ingredients
| 6 |
oz cod |
| 6 |
oz potato |
| 1/2 |
tsp olive oil |
| 1 |
cooking spray |
| 3 |
oz peas |
| 3 |
oz green beans |
| 1 |
egg white |
| 1 |
tablespoon breadcrumbs |
Directions
- Preheat the oven to 220C or Gas 7
- Grease a non-stick baking tray with cooking spray
- Leave the potato in its skin, cut into wedges and toss in a bowl with the olive oil. Place the wedges on the baking tray, return to the oven and bake for 35 - 45 minutes, turning occasionally
- Heat a non-stick frying pan and grease with a little more cooking spray
- Dip the cod fillet into the beaten egg and then the breadcrumbs.
- Place in the hot pan and cook for 8 - 10 minutes, turning occasionally.
- Cook the trimmed green beans and peas until tender - about 2 - 3 minutes
- Serve with a wedge of lemon... in newspaper!
Categories
Main Dish, English, Valentine's Day
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Serving Size 552.9g |
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Amount Per Serving |
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Total Carbohydrates 53.1g 18%
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| Vitamin A 26% |
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Vitamin C 138% |
| Calcium 11% |
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Iron 26% |
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
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Legend
Calorie Breakdown (?)
Daily Values (?)
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Nutritional Analysis
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