Fish and Chips with Tartare Sauce

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
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Prep Time 5 mins
Cook Time 30 mins
Total Time 10 mins
Course Dinner, Lunch
Servings 4

Ingredients
  

  • 4 white fish fillets approx 700g
  • 4-8 potatoes approx 400g
  • 1/2 cup breadcrumbs
  • 1 free range egg
  • 2-3 tbsp plain flour

Tartare Sauce

  • 1/3 cup greek yogurt
  • 1 tbsp whole egg mayonnaise 
  • 1 tsp dijon mustard 
  • 1 tbsp fresh parsley/dill finely chopped
  • 1 tsp pickles finely diced
  • 1/2 tsp lemon juice
  • 1/8 tsp salt

To serve

  • 2 cups mixed lettuce 
  • 2 wedges lemon

Instructions
 

  • Preheat oven to 180 degrees and line a baking tray. 
  • Place the potatoes onto one of the prepared baking trays, spray with olive oil and season with salt. Place into the oven for 30 minutes, flipping halfway. Alternatively, air fryer for 20-25 minutes. 
  • Mix sauce ingredients together in a bowl and set aside while cooking the fish to allow the flavours to develop. 
  • Place the breadcrumbs on a plate, the flour on another plate and whisk the egg in a shallow dish.  Grate chocolate
  • Dip the fish into the flour, then into the egg and then press in the breadcrumbs.
  • Heat olive oil in a fry pan over medium heat, place the crumbed fish into the pan and cook for a 3-5 minutes on both sides until golden brown. 
  • Once the chips and fish are golden, serve alongside the mixed lettuce and tartare sauce. 

Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.

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