FISH AND CHIPS

Makes 4 servings

INGREDIENTS For fish

30g wholemeal breadcrumbs 25g grated parmesan

1tsp ground flaxseed

4 skinless cod fillets, 90g each

For tartar sauce

250g fat-free Greek yogurt 2tbsp sweet relish 2tbsp chopped fresh chives 1tsp chopped fresh dill 1tsp Dijon mustard Juice of 1 lemon

Pinch of rock salt Pinch of cayenne pepper Dill pickles

For cheesy polenta bites

500g sleeve organic polenta, cut into 2.5cm rounds, then diced into bite-size pieces Drizzle of extra virgin olive oil 75g grated parmesan Pinch of black pepper

TO MAKE

Preheat the oven to 190°C/ gas 5. In a bowl, combine the breadcrumbs, parmesan and flaxseed for the fish. Oil a baking pan and place the fish on it. Sprinkle the crumb mixture evenly over the fish. Bake for 15 minutes. In a bowl, combine the yogurt, relish, chives, dill, mustard, lemon juice, salt and cayenne pepper, and chill. Place the polenta in a bowl and drizzle oil on top. Add the parmesan and pepper and gently toss until coated. Line a baking sheet with foil and oil it. Place the polenta bites on the sheet and bake for 12 minutes. Divide the polenta bites into four and serve with a piece of fish, a few pickles and a dollop of tartar sauce.

NUTRITION (PER SERVING) 388 calories, 41g protein, 30g carbs, 12g fat