YUM-YUM! This recipe was sooo good,
I ate it before I could take a picture!
Description: diverse and yummy!
YIELD: 1 serving
TIME: 60 minutes
NUTRITIONAL INFO (PER SERVING): 127 calories;5 g protein; 2 g fat; 21 g carbohydrate; 0 g fiber; 7 mg cholesterol; 73 mg sodium; 262 mg calcium; 0 mg iron
TAGS: Potato, Wedges, Fish, Salad, Healthy
INGREDIENTS:
• 80 g fillet of boneless fish
• 2 tablespoons plain white flour
• 1 egg, beaten
• 2 tablespoons reduced-fat milk
• 1/4 cup wholemeal breadcrumbs
• 2 potatoes, washed and cut into 6 wedges
• 2 tablespoons plain white flour
• 1 teaspoon paprika
• 4 small lettuce leaves, torn into bite-size pieces
• 1 small tomato, sliced
• 4 slices cucumber
• 1 small carrot, peeled and cut into thin strips
• 4 slices capsicum
• 1 tablespoon fat-free salad dressing
DIRECTIONS:
1. Collect ingredients and equipment and heat oven to 200˚C.
2. Cut fish into fingers and coat in flour.
3. Dip in egg and milk mixture. Coat all over in breadcrumbs.
4. Place on oven tray and spray fish fingers with olive oil spray.
5. Cook until golden brown and serve with lemon wedges.
For wedges:
1. Heat oven to 200˚C.
2. Wash potatoes and cut each potato into 6 wedges.
3. Place in microwave safe bowl, cover and cook on high for 5 minutes.
4. Mix flour and paprika together. Add wedges and coat all over.
5. Place wedges on oven tray.
6. Cook in hot oven until golden brown. Turn over to ensure all sides are well cooked.
Method for salad:
1. Wash and prepare vegetables and toss in a salad bowl or arrange on the dinner plate.
2. Add salad dressing before serving if desired.
