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| All the crispness and crunch of deep fried - but baked. And skinnier! |
Anyone on a low-cholesterol diet, especially in the UK, will likely be hit with an occasional craving for fried food, particularly Fish'n Chips.
It's the crispness and crunchiness of the batter that appeals and the hot, tender almost steamed fish stuffed inside.
Fish and chips were almost a staple in England in the last century when industrial-scale North Sea fishing meant inexpensive fresh fish could be sent to all corners of the UK.
The day's catch - hot and battered - was wrapped with a generous portion of fat chips in newspaper cones and transported carefully and tenderly home, there to be scoffed happily with ketchup and tartare sauce.
Whether in a sit-down restaurant or from a well-run local chippy, there really is nothing like good ol' Fish and Chips.
Things have obviously changed. For one thing fish'n chips is no longer an inexpensive meal. But is is still very popular, especially on Fridays.
A visit to your local chippy Friday lunchtime often involves a polite bunfight with the hoards of delivery bikes gathered outside. And supermarkets now offer respectable cook-at-home breaded fish fillets or pre-packaged fish and chips.
For the health and budget conscious, 67 developed a wonderfully crunchy, more-ish low-fat offering
The fish 'n chips are oven-baked, not fried. And though paler than deep-fried, this skinnier version has a satisfying crispy coating.
67 cut the fish into 1.5inch/4cm gougons to speed up cooking time but fillets of fish will also do if the cooking time is extended.
They're served with PotatoWedges, Low-fat Dill Yoghurt Sauce and/or Spicy Low-Sugar Ketchup. A simple salad or crudités of cucumber & carrot sticks will lift the healthy factor.
If budget allows, fresh fish is obviously best* but defrosted frozen white fish from a reputable supermarket** is perfectly fine and cheaper.
Cost: min £3.00
Feeds: 2-3 but easily multiplied
Ingredients:
220gm/7.5oz fresh white fish OR frozen pollock/other white fish, defrosted overnight
1/2 yoghurt-mayo (if you're in a rush & not worried about fat, plain mayo is ok)
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 homemade breadcrumbs (cheaper - blitz stale bread in a blender) OR panko
olive oil
Low-fat Dill-Yoghurt Sauce
1-1 each of strained 0-fat plain yoghurt and M&S Mustard Dill Sauce (£1)
Garnish
fine matchsticks of raw cucumber
baby tomatoes
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. Cut into 1.5 inch/4cm chunks - no need to be perfect
3. In a wide bowl mix yoghurt-mayo, tobasco, mustard, spring onions, garlic and salt and pepper.
4. If using panko crumbs and they are lumpy, put them in a strong bag and bash them with a rolling pin. Spread crumbs on a second large flat plate.
5. Throughly coat the fish fillets in the yoghurt-mayo mix
6. Roll gougons in crumbs, using two forks to completely cover the fish
7. When the oven is ready, remove pan and add greaseproof paper.
8. Lay out fish fillets, leaving plenty of room in between; spray fillets generously with olive oil.
9. Bake in the centre of the oven 10-15mins, depending on thickness of fish; cut one of the gougons open to see if fish is white inside and flakes easily; the fish will continue to cook out of the oven; if necessary, bake a further few minutes but avoid over-cooking.
10. Serve with Potato or Sweet Potato Wedges, Dill-Yoghurt Sauce and/or Spicy Low-Sugar Ketchup.
*67 used reduced price M&S Hake fillets on use-by date
**Iceland, Waitrose
Comments:
'I have problems with cholesterol and just loved this. It gave me crunch without grease and the fish marinade added a really nice tang. And the finely processed home-made breadcrumbs were much better than shop-bought. More like this, please.' 70+ retiree
More un-fried on NavBar:Recipes II/Lower-fat/Skinny
Tip:
If you liked this, you will probably also like Southern Unfried Chicken
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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.
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