fish_crumbed_bakedHomemade fish and chips provide a healthier option to takeaways. Enjoy with a green salad or coleslaw.

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Ingredients

1 Serve

2 Serves

Potato, scrubbed

1 large

2 large

Oil

½ t

1 t

Salt

To season

To season

Medium to firm textured fish fillet, e.g. gurnard, terakihi, blue cod

1

2

Fresh breadcrumbs

¼ cup

½ cup

Salt and pepper

To season

To season

Oregano

¼ t

½ t

Parmesan cheese, grated (optional)

1 T

2 T

 

Method

1. Pre-heat oven to 200ºC.

2. Cut potato into wedges or chips and pat dry with a paper towel.

3. Line a shallow ovenproof dish with tinfoil, shiny side up. Add chips in a single layer and toss with oil.  Sprinkle with salt.

4. Bake for 30 minutes or until chips are crisp and golden.

5. While chips are cooking, prepare the fish.

6. Mix breadcrumbs, salt, pepper, oregano and parmesan cheese together.

7. Lay fish fillet on a flat surface and gently but with firm pressure, pat the crumb mix onto both sides of the fish. Because the fish is damp it will cling to the fish. Leave fish to stand for 5 minutes.

8. Place crumbed fish in an ovenproof dish. After chips have been cooking for 20 minutes place the fish in the oven. Cook for 8-10 minutes or until golden brown and the fish is milky rather than translucent in the thickest part.

 

Serving Suggestion: serve with a wedge of lemon and a green salad or coleslaw.

 

Recipe from Cooking for Older People – Easy Recipes for One or Two,
Canterbury District Health Board.


Abbreviations Used in Recipes

utensilst = teaspoon

T = tablespoon

ml = millilitre

g = gram

º C = degrees Celsius

cm = centimetre