Swish fish dish sure to impress
THIS version of fish and chips is certainly healthier than the one from your local fish and chip shop.
Everything is oven baked using very little oil, and the fish and chips are full of flavour and dietary fibre.
Basa is a type of catfish that is imported from South-East Asia. It’s is high in protein and contains heart-healthy omega-3 fatty acids, along with minerals like phosphorus, potassium and niacin.
BAKED FISH WITH PARMESAN POTATO AND CARROT FRIES
Serves: 2 Prep time: 20 mins Cooking time: 30 mins 2 x 150g basa fillets 1 clove garlic, crushed ½ lemon, sliced Fresh dill sprigs 2 carrots, ends trimmed 2 medium potatoes 2 tsp rice bran oil 1 ½ tbsp parmesan cheese 2 cloves garlic, crushed 2 tsp fresh flat-leaf parsley 1 cup mixed lettuce leaves, washed 125g cherry tomatoes, quartered ½ lebanese cucumber, diced Lemon wedges
Preheat oven to 200C (180C fan-forced).
Line a baking tray with foil. Place fish in the middle of the foil and add garlic, lemon slices and dill. Season with freshly ground black pepper. Fold foil around fillets, ensuring it is well sealed.
Place tray in oven and bake for 15-20 minutes, until cooked through.
Meanwhile, cut carrots and potatoes into batons.
In a bowl, combine oil, parmesan, garlic, parsley and freshly ground black pepper.
Place fries in the bowl and toss to coat with oil then place on a baking tray lined with non-stick baking paper.
Roast for 10 minutes, turn, then cook for a further 10 minutes, until cooked through and starting to crisp up.
Meanwhile, mix salad ingredients together and dish on to two plates, with lemon wedges on the side to use as dressing. Add baked fish and fries. Serve. Cook’s note: Instead of using basa fillets, you could use whiting or any type of fish you like.