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Asian Baked Fish and Chips

 
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10

Not that we need an excuse to eat this delicious dish but National Fish and Chip day is as good as any. Another good reason is for the health benefits, people who eat fish regularly have a lower risk of heart disease. Cod or haddock are a good source of protein which delays stomach emptying, this helps to stop sudden increases in sugar levels. These fish contain Omega-3 fatty acids which are good blood thinners and many B vitamins. Who said fish and chips weren’t healthy? We aren’t waiting for the 2nd June!

Yield

3

servings

Prep

10

min

Cook

20

min

Ready

30

min

 

Ingredients

500g/17.5oz cod or haddock fillets, cut into serving pieces
500g/17.5oz potatoes, cut into wedges
100g/3.5oz desiccated coconut
15g/0.5oz fresh coriander (cilantro), roughly chopped
1 1/2 tbsp. black pepper, freshly cracked
1/4 tsp. salt
1/4 tsp. turmeric powder
15ml/0.5fl oz olive oil
15ml/0.5fl oz lemon juice

For the Mayonnaise

125ml/4fl oz sunflower oil
1 tsp. cider vinegar
0.5g salt
15g/0.5oz dijon mustard
8g/0.25oz flax seed meal
30ml/1fl oz water
30ml/1fl oz sriracha

Directions

For the Sriracha Mayo – makes 1 cup prepared mayonnaise

  1. Combine flaxseed meal and water in a large bowl. Leave for 5 minutes.

  2. Add the mustard and cider vinegar. Whisk to combine.

  3. In a thin steady stream, gradually whisk in the sunflower oil.

  4. Fold in sriracha.

  5. Season with salt and pepper.

For the Fish and Chips

  1. Parboil the potatoes for 5 minutes in salted water. Drain and pat dry with paper towels.

  2. Transfer potatoes to a bowl. Toss well with olive oil and season with salt.

  3. Mix lemon juice and turmeric powder in a small bowl.

  4. In a separate bowl, combine desiccated coconut, chopped (coriander) cilantro, and black pepper.

  5. Brush fish fillets with lemon and turmeric solution, season with salt, then coat with the coconut and coriander (cilantro) mixture.

  6. Lay fish fillets and potatoes on a lightly oiled baking sheet.

  7. Bake for 15-20 minutes at 220C/430F.

 

* not incl. in nutrient facts

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