Fish And Chips

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Fish & chips

Image credit: (N/A) – taste.com.au

Ingredients

  • 4 medium Pontiac potatoes or Desiree potatoes
  • Olive oil spray
  • 2 cups (60g) corn flakes
  • 1 egg, lightly whisked
  • 1/2 cup (80g) wholemeal flour
  • 600g boneless white fish fillets (such as whiting or flathead)
  • 2 tablespoons low-fat natural yoghurt
  • 2 teaspoons finely chopped flat-leaf parsley

Method

  • Step 1
    Preheat oven to 190ºC. Line an oven tray with baking paper.
  • Step 2
    Cook the potatoes in a large saucepan of boiling water for 15 minutes or until almost tender. Drain well. Set aside to cool slightly.
  • Step 3
    Cut the potatoes into wedges. Place on the lined tray and lightly spray with oil.
  • Step 4
    Place the cornflakes into a large plastic bag and use a rolling pin to crush. Place in a shallow bowl. Place the egg and flour in separate bowls.
  • Step 5
    Dip 1 fish fillet in the flour to lightly coat then dip in egg and cornflake crumbs to coat. Place on the lined tray with the potato. Repeat with remaining fish, flour, egg and crumbs.
  • Step 6
    Bake for 15 minutes or until golden brown and cooked through.
  • Step 7
    Meanwhile, combine the yoghurt and parsley in a small bowl. Place the fish and wedges on serving plates. Serve immediately with the yoghurt mixture.

Crispy skin fish & chips

Image credit: (N/A) – taste.com.au

Ingredients

  • 2 Tassal fresh salmon portions, skin on
  • 1 sweet potato
  • 2 tablespoons olive oil
  • 1 tablespoon sea salt
  • 1 lemon
  • 1 cup garlic aioli, to serve

Method

  • Step 1
    Pre-heat oven to 200°C. Peel and cut sweet potato into fries, placing on a lined baking tray and season with oil and salt and bake for 25 mins, turning once.
  • Step 2
    Rub salt into salmon skin and heat oil in non-stick fry pan.
  • Step 3
    Cook salmon portions skin side down for 2-3 mins, turn and cook for 2 mins. Remove fries from oven and plate with salmon. Serve with lemon and garlic aioli.

Keto fish and chips

Image credit: Nigel Lough – taste.com.au

Ingredients

  • 2 eggs
  • 1 tablespoon pouring cream
  • 155g (1 1/2 cups) almond meal
  • 40g (1/2 cup) finely grated parmesan cheese
  • Finely grated rind of 1 large lemon
  • 1/3 cup finely chopped fresh Continental parsley
  • 1 teaspoon chilli flakes (optional)
  • 2 avocadoes
  • 2 large zucchini, cut into long wedges
  • 4 x 125g skinless firm white fish fillets
  • 80ml (1/3 cup) rice bran oil
  • Mixed salad leaves, to serve
  • Lemon wedges, to serve

Method

  • Step 1
    Preheat oven to 220C/200C fan forced. Line a large baking tray with baking paper.
  • Step 2
    Whisk the eggs, cream and 1 tbs water together in a large shallow bowl. Combine the almond meal, cheese, rind, parsley and chilli flakes (if using) in a shallow bowl. Season.
  • Step 3
    Halve each avocado, remove stone, peel away skin and cut each into 6-8 wedges.
  • Step 4
    Working one pi
    ece at a time, coat a piece of avocado in the egg mixture, allowing excess to drip off, then coat in the almond meal mixture. Repeat with the remaining avocado, the zucchini and the fish. Spread the avocado and zucchini evenly over prepared tray. Place fish on a plate, cover and place in the fridge for 10 minutes to rest.
  • Step 5
    Spray the avocado and zucchini generously with oil. Bake for 20 minutes or until golden and crisp.
  • Step 6
    Heat the oil in a large non-stick frying pan over medium-high heat. Cook fish for 2-3 minutes each side or until golden and crisp. Serve fish and chips with salad leaves and lemon wedges.

Fish and chips

Image credit: Sue Ferris – taste.com.au

Ingredients

  • 1.25kg unpeeled desiree potatoes
  • olive oil spray
  • salt

Batter

  • 4 x 125g pieces boneless white fish
  • 1/4 cup plain flour
  • 1 egg with 2 tablespoons milk
  • 3/4 cup cornflake crumbs

Sauce

  • 1/2 cup low-fat mayonnaise
  • 1 tablespoon finely chopped capers
  • 1 teaspoon lemon rind
  • 1 tablespoon chopped parsley

Method

  • Step 1
    Cut 1.25kg unpeeled desiree potatoes into 1cm thick chips. Spray with olive oil and toss with salt. Spread over two trays lined with baking paper. Cook in oven preheated to 220°C for 35-40 minutes or until crisp and golden.
  • Step 2
    Combine 1/4 cup plain flour, 1 egg with 2 tablespoons milk. Add 3/4 cup cornflake crumbs and coat 4 x 125g pieces boneless white fish in it. Transfer all chips to one tray and place on bottom rack. Reduce oven to 200°C.
  • Step 3
    Cook fish on second tray for 12-15 minutes. Combine 1/2 cup low-fat mayonnaise, 1 tablespoon finely chopped capers, 1 teaspoon lemon rind and 1 tablespoon chopped parsley. Serve the sauce with the fish, chips and a tossed green salad.

Fish and chips

Image credit: Sue Ferris – taste.com.au

Ingredients

  • 1.25kg desiree potatoes
  • 1/4 cup plain flour
  • 1 egg
  • 2 tablespoons milk
  • 3/4 cup cornflake crumbs
  • 4 x 125g pieces boneless white fish
  • 1/2 cup low-fat mayonnaise
  • 1 tablespoon finely chopped capers
  • 1 teaspoon lemon rind
  • 1 tablespoon chopped parsley

Method

  • Step 1
    Cut 1.25kg unpeeled desiree potatoes into 1cm-thick chips. Spray with olive oil and toss with salt. Spread over two trays lined with baking paper. Cook in oven preheated to 220°C for 35-40 minutes or until crisp and golden.
  • Step 2
    Combine 1/4 cup plain flour, 1 egg with 2 tablespoons milk. Add 3/4 cup cornflake crumbs and coat 4 x 125g pieces boneless white fish in it. Transfer all chips to one tray and place on bottom rack. Reduce oven to 200°C.
  • Step 3
    Cook fish on second tray for 12-15 minutes. Combine 1/2 cup low-fat mayonnaise, 1 tablespoon finely chopped capers, 1 teaspoon lemon rind and 1 tablespoon chopped parsley. Serve the sauce with the fish, chips and a tossed green salad.

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