UNFRIED FISH (AND CHIPS)

CRUNCHY FISH WITHOUT THE CALORIES OF FRIED

Being on a low-cholesterol diet, one of the things I sometimes crave is fried food. On a Blow-Out day, maybe once a year, I indulge in fish and chips.  And there is a lovely little place near Hampstead Heath, opposite the Overground, which does irresistible hot wings at 2 for £1.  
   
I think what one misses is the crispness and crunchiness of fried food. 

Unfried Fish is a more-ish low-fat alternative, though paler than deep-fried.  The addition of Baked Potato Wedges (also low-fat), Spicy Low-Sugar Ketchup, peas and a simple salad makes this recipe a satisfying meal.  

I used defrosted frozen pollock fillets but any white fish will do.

Cost: £1.80
Feeds: 2 but easily multiplied

Ingredients:
2 frozen pollock fillets, defrosted the night before or 2 fillets of fresh white fish (total weight about of 6 oz/170g)
1/2 c plus 2 tbsp yoghurt-mayo 
2 dashes tobasco
1/2 tbsp Dijon mustard
4 spring onions, whites only, finely chopped
1 small garlic clove, grated or minced
1/8 - 1/4 tsp salt
1/4 tsp pepper
10oz/300 gm panko crumbs (the best poss but own-brand is fine)
olive oil


Method:
1.  Preheat oven to 400f/200c/180 fan/gas 6.  Cut a piece of greaseproof paper to fit your baking tray; set aside. Put the cooking tray in the oven while it is pre-heating.
2.  Dry fish thoroughly with kitchen paper.
3.  In a wide bowl mix yoghurt-mayo, tobasco, mustard, spring onions, garlic and salt and pepper.
4.  If panko crumbs are a bit lumpy, put them in a strong bag and bash them with a rolling pin. Spread panko out on a large flat plate.
5.  Throughly coat the fish fillets, one by one, in the yoghurt-mayo mix
6.  Place the fish in the panko, using your hands to stick the crumbs to the top of the fish if necessary.  Repeat on the other side.  The coating on the top should be thickish.  Set aside.
7.  When the oven is ready, remove pan and add greaseproof paper.
8.  Lay fish fillets on tray.  Spray fillets with olive oil.
9.  Bake for 15 minutes.  Check the the thickest part of the fish is cooked; if not nearly there (fish will continue to cook out of the oven) bake a further 5 minutes.
10.  Serve with Potato Wedges and Low-Sugar Ketchup 


Tips:  

• The coating method is adapted from TV chef Lisa Faulkner's mum which involved mayonnaise and breakfast cereal.  I substituted a flavourful yoghurt-mayo mix, and panko crumbs, available in most good supermarkets.  
• If you like this you will probably also like Southern Unfried Chicken

Copyright:This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.