With this fantastically low-Syn fish dish there’s no need to give your slimming campaign a ‘battering’! By swapping deep-fried for oven-baked, you'll be saving over 30 Syns on the chip shop version!
ingredients
4 x 150g cod fillets
juice of 1 lemon
salt and freshly ground black pepper
908g/2lb Maris Piper or King Edward potatoes
Fry Light
57g/2oz breadcrumbs
4 tbsp freshly chopped parsley
2 eggs
method
1.
Preheat the oven to 200°C/Gas 6. Place the cod fillets 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 Fry Light 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 fillet into the egg mixture and then into the breadcrumbs mixture to coat evenly and place on a baking sheet sprayed with Fry Light.
4.
Place the chips in the oven and cook for 10 minutes. Add the fish and cook for a further 15-20 minutes. Divide between four plates and serve with tomato ketchup (1 Syn per level tbsp).