Yes. You heard me right. Authentic fish and chips. Fish in a crispy coating. Chips made from real potato. Delicious, tasty and filling.
In the WeightWatchers Eat Out Guide (an invaluable little bible), an average shop-bought cod and chips is 23pp/approx.920kcal. I've Slice-of-Slimmified this dish without compromise. Served with my delicious rocket, tomato and lemon salad I guarantee you'll be very happy and all for 11pp/approx.450kcal!
YOU WILL NEED : (Serves 2)
275g cod loin
2 1/2 tablespoons cornflour
garlic pepper/seasoning of your choice
1 small egg
500g potato, skin left on
For the salad;
Preheat the oven to 230C/450F/Gas8
Start by making the chips as they take longer to cook than the fish and need to go into a very hot oven.
Wash the potatoes and leave the skin on. This makes a rustic chip which looks very appetising. If you really dislike this idea, peel the potatoes before cutting into chips.
Cut into chunky, even-sized chips.
Cover with cling film and microwave for 5-7 minutes until you can insert a sharp knife cleanly but firmly. (You can boil in a pan if you prefer). Don't overcook at this stage or they will fall apart in the oven.
Pop onto a hot baking tray then mist with Frylight oil. Make sure you move the chips around and coat evenly with oil to stop them sticking to the tray.
Place in the oven for 20 minutes until crisp and lightly golden.You will need to check on them half way through cooking, loosen them off the baking tray gently and move them around so that they cook evenly.
While the chips are cooking, (they need a 10 minute head-start), prepare the fish. I use cod loin because the shape is really easy to work with. It is a chunky, sausage-shaped piece of fish and very easy to cut into 2 even portions.
Measure the cornflour accurately onto a flat plate and season well. Crack the egg into a bowl and beat.
I find that cornflour makes a slightly crispier coating than plain flour and is a more robust coating for the fish. My recipe makes a dry batter-perfect for pan-frying, rather than a wet batter which needs to be deep-fried.
Cut and weigh the cod into 2 equal portions. Dip into the cornflour and shake off any excess.
Coat quickly in egg.
Allow any excess egg to drip back into the bowl.
Coat again in the seasoned cornflour.
You want a nice, light coating. Brush off any excess cornflour gently with your fingers.
Place the fish into a hot pan which has been misted lightly with Frylight oil. Set a timer for 5 minutes and cook on a medium/high heat without moving the fish.
After 5 minutes, gently flip the fish over using a spatula. It should have a lovely golden brown crispy coating. Set the timer for another 5 minutes and leave the fish to cook.
While the fish is cooking, throw together the rocket, tomato and dill. Squeeze some lemon juice over the salad. Simple.
Just before serving, check that the chips are pale golden and crisp. The fish must be cooked through to the centre. It will have a flaky texture. Sometimes if the cod loin is thick, it may need slightly longer than I have suggested.
Arrange onto your serving plate with the condiment of your choice and a large wedge of fresh lemon to squeeze over the fish. I very rarely use salt in my cooking but I sprinkle a tiny amount onto the chips just to bring out the flavour. My propoint calculations have included a tablespoon of ketchup but you could replace this with extra light mayo.
You can have a fishy on a little dishy on the propoints plan!
You could add some chopped capers to extra light mayonnaise to make a Tartare sauce-style condiment.
If you mix ketchup with mayo it makes a delicious marie rose style sauce.