No need to avoid fish and chips if you're on a diet - now you can make this delicious, low-calorie, low-fat version of your favourite British takeaway
Ingredients
- 4 x 150g thick cod steaks
- 4 slices granary bread, made into breadcrumbs
- 8 sweet potatoes (800g total), peeled and cut into thick strips
- 1 vegetable stock cube
- 1 egg, beaten
- Salt and freshly ground black pepper, to taste
- 4 slices fresh lemon to garnish
For the caper sauce:
- 4tbsp 3% fat Greek yogurt
- Squeeze of lemon juice
- 1tbsp chopped fresh parsley
- 1tbsp chopped capers
- Salt and freshly ground black pepper, to taste
WEIGHT CONVERTER
Method
- Preheat the oven to 200ºC (400ºF, gas mark 6).
- Place the breadcrumbs on a baking tray and toast in the oven for 10 mins.
- Cook the sweet potatoes in a pan of boiling water with the vegetable stock cube. Drain and place on a non-stick baking tray, then bake near the top of the oven for 20 mins until golden.
- Meanwhile place the beaten egg in a shallow dish. Season the fish on both sides. Dip the fish into the egg and then the breadcrumbs and place on a baking tray. Bake in the centre of the oven for 15-20 mins.
- Combine all the sauce ingredients in a bowl.
- Serve the fish and chips with the caper sauce and some green peas, and garnish with the lemon slices.
Top Tip for making Rosemary Conley's low Gi fish and chips
Top tip: Toasting the breadcrumbs adds extra crunch to the topping.
Rosemary Conley CBE was born in Leicestershire and is now one of the most successful diets and fitness experts with 50 years of experience in helping people lose weight and get fitter. Conley began her career after her own weight loss journey in 1972, and shortly after started running evening classes for local women wanting to lose weight and established her company: Slimming & Grooming Club, which became a franchise with 80,000 members and 180 clubs across the UK. After her franchise, she became internationally famous for her exercise programme, The Hip and Thigh diet, which was centered around a low-fat diet regime. She believes it is essential for your diet to be healthy in order to live a healthy, long life. If you like the sound of Rosemary's outlook and way of cooking, why not try our favourite Rosemary Conley recipes.
-
Herby chicken with Romesco sauce
Herby chicken flavoured simply with oregano with a rich Romesco sauce - which makes a great dip.
By Jessica Ransom Published
-
Tom Kerridge's crab mayo on griddled sourdough
Tom Kerridge's crab mayo on griddled sourdough is the perfect healthy recipe you can enjoy making and eating at home. It's so easy to make and looks impressive too.
By Tom Kerridge Published
-
Low-fat carrot soup
This low-fat carrot soup is so easy to make. Serve it with crusty wholemeal bread for a healthy lunch or starter.
By Jessica Ransom Published
-
Annabel Karmel's trio of vegetables with tomato and basil
Suitable for six months plus, this baby food by nutritional expert Annabel Karmel is made with a whole heap of veggies...
By Annabel Karmel Published
-
Annabel Karmel's cheesy carrot stars
These flavour-packed cheesy carrot stars by Annabel Karmel are perfect for introducing finger foods to your little one...
By Annabel Karmel Published
-
Steak and salsa wraps
Our steak and salsa wraps are one of those build-you-own suppers the teens in your house will love...
By Jessica Ransom Published
-
Feel insecure in your relationship? Check if you recognise these 6 'healthy habits'
If you're feeling insecure in your relationship, take a look at these six healthy habits that those in a secure partnership practice - introducing them could make a difference.
By Lucy Wigley Published
-
Prince William and Prince Harry’s ‘favourite’ childhood meals are surprisingly ‘normal’ and easy to recreate for family dinners
The brother's enjoyed "traditional, English food"
By Charlie Elizabeth Culverhouse Published
-
Paris Hilton’s expert-approved parenting rule that ‘bans’ her two kids from using one everyday item
The socialite is taking in all the expert advice she can when it comes to her parenting rules
By Charlie Elizabeth Culverhouse Published