Preparation time is 5minutes
Cook time is 40minutes
Total time is 45minutes
Serve is for 4 people
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Difficulty level: 3 out of 4
12 Ingredients
Number of servings
4
- 1/4 cup plain flour
- 4 basa fillets, cut into thick fingers (about 800g total)
- 1 bunch cos lettuce leaves (optional, to serve)
- 5milliliter virgin olive oil spray
- 800grams potatoes*, scrubbed, cut into 1.5cm-thick chips
- 1 lemon, rind finely grated
- 2tablespoons olive oil
- 1 eggwhite
- 1tablespoons rosemary leaves
- 1 1/2 cup panko breadcrumbs
- 1 lemon, cut into wedges (optional, to serve)
- 1/2 cup tartare sauce (optional, to serve)
Nutrition per serving
3220kJ / 772Cal
3220 Kilojoules or 772 Calories
37% of daily energy intake*
Protein
13.7grams
Fat
23.5grams
Carbs
84.2grams
Sugars
9.2grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 5
Place chips in a saucepan and cover with cold water. Bring to the boil over high heat, then reduce to medium and simmer for 5 minutes.
Step 2 of 5
Preheat oven to 200°C. Line a baking tray with baking paper. Place 1 tbs of the oil in a shallow roasting pan, then place in oven to heat.
Step 3 of 5
Drain chips and pat dry with a clean tea towel. Toss in a bowl with remaining 1 tbs of oil and rosemary. Season. Arrange in a single layer in heated pan. Bake for 10 minutes.
Step 4 of 5
Meanwhile, whisk egg white and lemon rind in a bowl. Place breadcrumbs and flour in 2 separate bowls. Pat-dry fish with paper towel. coat in flour, dip in egg mix and coat in breadcrumbs, pressing on well. Place on prepared tray. Spray with oil.
Step 5 of 5
Bake fish with chips for 10 minutes. Turn and cook for a further 10 minutes or until cooked through. Serve with lettuce, lemon and tartare sauce.
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