Fish & Chips Pronto
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Fish & Chips Pronto

This approach to fish and chips does not produce the prettiest version you can find! Each serving contains 360 calories (cp over 1,000 calories with shop bought!) but only provides½ a portion of over5aday. The really redeeming feature is that it is ready in less than 15 minutes and takes just 6 ingredients and so ranks as a Six2go meal. The fifteen minute deadline is made all the easier if you keep some WholeGrain breadcrumbs in the freezer.
Counts as an Over5days recipe on the Pro52diet.

Anny Plummer

Ingredients

1-serving
  1. 125 g white fish fillet (skinless) / 4½ oz .
  2. 150 g potato / 5 oz .
  3. 50 g peas frozen / 2 oz .
  4. 1 egg beaten (will use ¼)
  5. 25 g breadcrumbs WholeGrain / 1 oz .
  6. 1 teaspoon tartar sauce

Method

15 mins
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    Slice the potato into discs, spread over a plate with no overlap and microwave for 2 minutes. Remove and spray with Spray2Cook on both sides sprinkling with salt at the same time.

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    Get the breadcrumbs from the freezer or whizz a slice of WholeGrain bread in a clean coffee grinder.

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    Beat the egg.

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    Put a fry pan on a high heat sprayed with Spray2Cook and put the potato slices in individually one face down, spray again the top faces.

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    Microwave the fish to defrost if frozen. Put another fry pan on medium to high heat sprayed with Spray2Cook.

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    Dip the fish in the egg and then in the breadcrumbs.

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    Cook the fish in the second fry pan for 8 minutes turning frequently and turn the potatoes at the same time.

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    Microwave the peas for 2 minutes with a little water.

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    Remove the potato discs and cut into “fingers” (see below)

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    Drain and serve the peas.

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    Serve the fish with the tartar sauce and add the potatoes.

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