Instructions

RUDE FISH AND CHIPS

 

INGREDIENTS:  (Serves 1)

1 Small sweet potato

1tsp Rapeseed oil

Handful fresh parsley (finely chopped)

Sea salt

Pepper

1 White fish fillet (I used cod)

1 Egg (whisked)

2tbsp Flour (I used Rude Health Sprouted Whole Spelt Flour)

1 lemon (zest and juice)

Handful peas

1/4 head broccoli

1tbsp quark

 

RECIPIE:

Preheat the oven to 180˚c.

Slice the Sweet potato into chip shaped slices, and lie on foil lined baking tray or a wire rack on top of a baking tray. Season them with a drizzle of oil, third the parsley, salt and pepper. Cook in the pre heated oven for 20-25mins

On a lipped plate, pour out the whisked egg. On another plate mix together the flour, third of the parsley, lemon zest, salt and pepper.

Dip and roll the fish in the egg and then the flour mix until well coated.

Lie fish on foil lined tray with the chips and bake at 180˚c for about 15mins or until the flour has crisped up a little.

5mins before fish and chips are ready boil/steam the broccoli with a pinch of salt, add the peas for the last 2mins.

Mix into the quark the juice from 1/2 the lemon, the remaining third of parsley and some black pepper.

Serve the fish and chips on a plate with a side of broccoli and peas and a dollop of yoghurt sauce.

Squeeze the remaining lemon half over the fish and enjoy.

 

MACROS:

Calories = 397kcal

Protein = 44.1g

Fat = 6.5g (Saturated fat = 0.9g)

Carbohydrates = 43g (Sugars = 15.3g)

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