Crumbed fish with creamy slaw and baked potatoes

This healthy take on fish and chips won't disappoint! It's a great source of protein and 2 servings of veg.

Serves: 4

Time to make: 1 hr

Ingredients

More weights & measures

1½ cups panko breadcrumbs
2 teaspoons paprika
4 medium potatoes, scrubbed clean
1 egg
1 tablespoon plain flourall purpose flourX
600g white fish fillets, cut into strips around 2cm wide
1 bag slaw mix, dressing omitted
2 tablespoons Green goodness buttermilk dressing
4 teaspoons reduced-fat spread, to serve
Lemon wedges, to serve

Instructions

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1 Preheat oven to 190°C. Line two baking trays with baking paper. Place breadcrumbs on one prepared tray and bake for 5 minutes until golden. Transfer to a shallow dish and add paprika, stirring to combine.

2 Prick potato skins with a fork. Place on a rack in the oven to cook for 45 minutes until soft.

3 In a small shallow bowl, whisk egg and flour. Add fish then, working with one strip at time, coat fish in breadcrumb mixture, pressing lightly to secure, and transfer to the second prepared tray. Lightly spray with oil and bake for last 15 minutes of potato cooking time until golden and cooked through.

4 Meanwhile in a large bowl place slaw mix. Add Green goodness dressing and stir well to combine.

5 Cut a cross in each potato and squeeze to open. Add a little spread to each one and season with cracked black pepper. To serve, arrange fish, potatoes and slaw on 4 plates. Drizzle a little dressing over the fish if you like, and garnish with lemon wedges.

Nutrition Info (per serve)

Calories 455 cal

Kilojoules 1900 kJ

Protein 45 g

Total fat 7 g

Saturated fat 1.4 g

Carbohydrates 58 g

Sugar 2.3 g

Dietary fibre 5.3 g

Sodium 517 mg

Calcium 205 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.