FOOD & DRINK REVIEW
Serves: 4
Cook time: 35 minutes Total time: 30-60 minutes Syns per serving: Green: 2½ Original: 2½ Extra Easy: 2
INGREDIENTS 4 x 150g cod fi llets Juice of 1 lemon Salt and freshly ground black pepper 900g Maris Piper or King Edward potatoes Low calorie cooking spray 60g dried breadcrumbs 4 tbsp freshly chopped parsley 2 eggs
METHOD 1. Preheat the oven to 200°C/180°C Fan/Gas 6. Place the cod fi llets in a bowl, sprinkle over the lemon juice and season well. Leave to marinate for an hour.
2. Meanwhile, peel the potatoes and cut into thick chips. Bring a pan of water to the boil and cook the chips for 5 minutes. Drain and dry on kitchen paper. Return to the dry pan and shake to ‘rough up’ the edges. Transfer to a non-stick baking sheet, spray with low calorie cooking spray and season well.
3. Mix together the breadcrumbs, parsley and seasoning to taste. Lightly beat the eggs and place in a bowl. Dip each cod fi llet into the egg mixture and then into the breadcrumbs mixture to coat evenly and place on a baking sheet sprayed with low calorie oil spray.
4. Place the chips in the oven and cook for 10 minutes. Add the fi sh and cook for a further 15-20 minutes. Divide between four plates and serve with tomato ketchup (1 Syn per level tbsp).
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