FISH AND CHIPS WITH TOMATO SALSA

SERVE 4 PREP 15MINS COOK 25MINS
LOW FAT.GREAT FOR KIDS

500G SWEET POTATO, PEELED, CUT INTO WEDGES
1TBSP OLIVE OIL.
3 cups (26g) fresh wholemeal breadcrumbs
1/2 cup chopped parsley
1 tsp cajun seasoning mix
8*90g flathead or whiting fillets
2 eggwhites, lightly beaten
TOMATO SALSA
3 LARGE, ripe tomatoes, seeded, dicad
1/2 red onion, finely chopped
1 cup chopped coriander leaves
juice of 1 lime
1 tsp brown sugar


1). preheat oven to 220c or 200c fan.
line two baking trays with baking paper.
2). toss together sweet potato and oil and
season. place on a prepared tray, in a single layer. bake for 25-30 mins, until golden.
3). meanwhile, toss all salsa ingredient together in on bowl and set aside. combine breadcrumbs,
parsley and cajun seasoning on a plate. dip fisah into eggwhite and coats evenly in breadcrumbs.
4). spray a non-stick frying pan with oil and heat on medium. cook fish for 1-2 mins each side, until cooked golden. transfer to other prepared tray and bake for 5-4 mins, until cooked through.
5). serve fish with chips salsa and lime wedges.

WHATS IN: 1923 KILOJOULES, 56G PROTEIN, 36G CARBOHYDRATE 8G FAT
SATURATED FAT 8G FIBRE, 21 SUGAR 463MG SODIUM PER SERVE.


MAKING IT HEALTHIER: serve of a fish and chips has 340mg 30g fat (9g of and chip is saturated) and 378mg sodium. good foods nutrition expert carl besona