OVEN BAKED FISH AND CHIPS
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Oven baked fish and chips – this is a delicious and healthier alternative to packet or takeaway versions.

Oven baked fish and chips with super greens salad.

The fish and chips are seasoned with garlic powder and paprika – it makes all the difference. You get the goodness of a homemade meal, but with that slightly addictive flavour found in store-bought versions.

The accompanying super greens salad is well worth a mention too. It’s such a refreshing change from your usual green salad (or from mushy peas!). It’s full of goodness, and the fact that it’s a chopped salad means you get maximum flavour in every forkful.

 

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Not the quickest or easiest meal (get someone to help out with the dishes!), but well worth the effort.

 

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OVEN BAKED FISH AND CHIPS

Keyword: FISH, MAIN MEALS
Difficulty: Easy
Ready In: 50 minutes
Serves: 4

Oven baked fish and chips - a delicious and healthier alternative to packet or takeaway versions! The super greens salad is a fresh and tasty way to scoff down some veggies.

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Ingredients

CHIPS

  • 750 g potatoes, i.e. Agria (1lb 10oz)
  • 1 Tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp pepper

FISH

  • 3/4 cup milk (180ml)
  • 1 tsp white vinegar
  • 2 cups panko breadcrumbs (200g)
  • 2/3 cup plain flour (100g)
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 3/4 tsp salt
  • 1 egg white
  • 500 g white fish fillets, i.e. tarakihi (1lb 2oz)
  • Cooking oil spray

SAUCE AND SALAD

  • 12 mini gherkins
  • 3 Tbsp plain, unsweetened yoghurt
  • 2 Tbsp aioli
  • 2 Tbsp pumpkin seeds
  • 1/2 cup frozen peas (80g)
  • 1 small broccoli
  • 60 g baby spinach (2.1oz)
  • 1 large handful fresh coriander (optional)
  • 1 handful fresh basil (optional)
  • 1 spring onion
  • Fine zest of 1 lemon
  • 2 Tbsp olive oil
  • 2 Tbsp lemon juice
  • 1 tsp sugar
  • 1/2 tsp Dijon mustard
  • 100 g feta cheese (3.5oz)

Instructions

  1. Preheat oven to 200ºC (390ºF) fan bake and line a large oven tray with baking paper.

  2. MAKE CHIPS

    Scrub potatoes clean and slice into thin chips. Place in a large resealable bag or container and add oil, garlic powder, paprika, salt and pepper. Shake to combine. Arrange in a single layer on prepared tray.

  3. MAKE FISH

    Combine milk and vinegar in a shallow dish and leave to sit for a couple of minutes. Mix breadcrumbs, flour, garlic powder, paprika and salt in another shallow dish. Add egg white to milk mixture; whisk with a fork until frothy.

  4. Dip fish fillets into breadcrumbs, then milk, then back into breadcrumbs. Place on a rack set over an oven tray. Spray lightly with oil spray. Place fish and chips in oven (fish above the chips) and bake for 15 minutes. Carefully flip fish over and spray with oil spray. Bake for a further 5-10 minutes, until fish and chips are golden and crisp.

  5. MAKE SAUCE AND SALAD

    Meanwhile, finely dice gherkins. Combine one quarter of the gherkins with yoghurt and aioli and season to taste with salt and pepper.

  6. Heat a small frying pan on medium-high. Add pumpkin seeds to toast. Remove from heat.

  7. Place peas in a heatproof bowl and cover with boiling water. Leave for 2 minutes, then drain. Finely chop broccoli (by hand or using a food processor). Roughly chop spinach, coriander and basil. Finely slice spring onion. Place peas, broccoli, spinach, herbs, onion, lemon zest and remaining gherkins in a large bowl.

  8. Combine oil, lemon juice, sugar and mustard in a small jar. Season with a little salt and pepper and shake well. Pour over salad and toss to combine. Cube feta and stir through salad. Sprinkle pumpkin seeds over the top.

  9. SERVE

    Divide fish, chips and salad between individual serving plates. Add a dollop of yoghurt sauce on the side.

Recipe Notes

WINE MATCH: A Sauvignon Blanc.
GLUTEN-FREE OPTION: Use gluten-free panko breadcrumbs and gluten-free plain flour. Make sure aioli is gluten-free.
INGREDIENT SWAPS / NOTES: You can swap the fish for chicken tenderloins. If you don’t like gherkins, feel free to leave these out.
STORING AND REHEATING: Fish and chips are best reheated with a little oil in a frying pan or in the oven (they will go soggy in the microwave). Refrigerate salad separately. Salad keeps well (dressed) in the fridge for a couple of days.

 

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