Fish & Chips

Fish and chips are a favourite meal for many people and can be included in a lower calorie diet if baked in the oven instead of frying. The video shows you how to make light and crispy beer battered fried fish. In this recipe pieces of cod are dipped in a batter spiced up with paprika and garlic powder then fried until golden brown.

 

Fish & Chips

Ingredients

• 4 x 4oz cod fillets
• 1 cup dark beer
• 1 pound baking potatoes, cut into (1/4-inch) strips
• 1/4 cup canola oil, divided
• 3.38 ounces all-purpose flour (about 3/4 cup)
• salt and pepper

Method

1. Preheat oven to 450°.
2. Place potatoes on an oven pan coated with cooking spray.
3. Drizzle with 1 tablespoon oil, and sprinkle with 1/4 teaspoon salt; toss well.
4. Bake at 450° for 20 – 25 minutes or until browned and crisp, stirring the chips after 10 minutes.
5. Pat the fish dry before dredging with flour and dipping in the batter as this makes quite a difference in getting the batter to stick.
6. Sprinkle fish with salt and pepper.
7. Put the flour into a large bowl for dredging.
8. Add salt and pepper to the flour and if you wish you can also add 2 tablespoons of paprika and garlic powder.
9. Stir the ingredients to mix well.
10. Add the beer to the mixture stirring well to produce a thin batter.
11. Coat the fish with flour before dipping the fish into the batter, tossing gently to coat.
12. Heat remaining 3 tablespoons oil in a large non-stick skillet over
    medium-high heat.
13. Remove fish from bowl, shaking off excess batter.
14. Make sure that the oil is hot BEFORE you put the fish in. If the oil is not hot it will make the fish soggy.
15. Add fish to pan; cook 3 minutes or until browned. Turn fish over; cook 3 minutes or until done.
16. Drain on kitchen roll and then sprinkle fish with 1/4 teaspoon salt.
17. Serve immediately with chips.

Serves 4 – Serving Size: about 4 ounces fish and about 1/2 cup chips – Nutrition Per Serving
Calories: 398, Fat: 15g, Protein: 24g, Carbohydrate: 40g Fibre: 2g