A slimmed down version of what's usually a high fat entree. Try this Skinny Fish and Chips for dinner.
Ingredients
500gcarrots and parsnips, cut into long chips
1tablespoonextra virgin olive oil
1cup(120g) fresh rice bread breadcrumbs (see notes)
1tablespoonparsley, finely chopped
Sea Salt
1egg
1tablespoonrice flour
2x 200 g pieces white fish, bones and skin removed
lemon, greens, Greek yogurt, aioli or avocado mayo to serve.
Instructions
Preheat oven to 200°C (400°F).
Place the carrot and parsnips together on a baking tray then drizzle with oil and sprinkle with salt.
Roast for 35 – 45 minutes or until golden.
While the carrot and parsnips are roasting, combine the rice crumbs, parsley and salt in a bowl and mix to combine.
Beat the egg in another bowl and set aside.
Dust the fish fillets lightly with the rice flour, making sure to remove the excess.
Dip the fish in the beaten egg followed by coating in the rice crumb blend.
Cook fish in a non-stick pan, on medium heat, for 3 minutes each side until golden. For thicker pieces of fish, place them onto a baking tray lined with non-stick paper and finish off in the oven for 5 – 8 minutes until cooked to your liking.
Serve the fish alongside oven baked carrot and parsnip chips and enjoy.
Spa Index Kitchen Notes
If you would like to completely oven bake your fish without cooking in a pan first, place the crumbed fish onto a baking tray lined with non-stick baking paper and drizzle with a little olive oil. Bake for 15 minutes or until golden and cooked to your liking.Use sweet potato chips in place of carrot and parsnip chips.Accompany your fish and chips with crisp iceberg lettuce and aioli or avocado mayo.For a paleo version replace rice crumbs with almond meal and rice flour with tapioca or coconut flour.You can adjust the quantity and nutritional stats by changing the linked number of servings, above.
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