SW recipe: Fish & chips with tartare sauce

EVERYDAY EASY
Serves 4
Ready in about 45 minutes
Syns per serving: 1½

Ingredients

4 medium to large floury potatoes, such as King Edward, peeled and cut into chips

Low-calorie cooking spray

2 large eggs, separated

2 level tbsp self-raising flour

2 tsp dried mixed herbs

1 tsp paprika

4 thick skinless and boneless cod fillets

Lettuce, tomato and cucumber salad, to serve

For the tartare sauce:

1 small red onion, finely chopped

2 level tbsp extra-light mayonnaise

200g fat-free natural fromage frais

1 tbsp finely grated lemon zest and 1 tbsp lemon juice, plus wedges to serve

4 tbsp drained and roughly chopped gherkins, plus whole sliced gherkins to serve

2 tbsp chopped drained capers, plus a few whole capers to serve

1 tomato, finely chopped, reserving a little to serve

4 tbsp finely chopped fresh dill, plus extra to serve

Method

1 Preheat your oven to 220°C/fan 200°C/gas 7. Spread the chips in a single layer on a large, non-stick baking tray and spray with low-calorie cooking spray. Season and bake on the middle shelf for 20-25 minutes, or until golden.

2 Meanwhile, put the egg whites in a clean, glass bowl and whisk to form stiff peaks. Beat the yolks in another bowl, fold the egg whites into them, and set aside. Put the flour, herbs and paprika into a shallow dish and season. Dip one side of a cod fillet into the seasoned flour, then dip the same side into the egg mixture to coat evenly. Transfer to a non-stick baking tray, coated-side up; repeat with the remaining fillets. Bake on the top shelf for 15-20 minutes, or until the fish is cooked through and the top is lightly browned.

3 Mix together all the tartare sauce ingredients and set aside. Divide the fish, chips and tartare sauce topped with the whole capers and reserved tomato between 4 plates. Scatter over the extra dill and serve with the lemon wedges, gherkins and salad seasoned with freshly ground black pepper.

 

Ultimate Slimming Tips!

Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

Slimming Tip 2 – Fill up on Super Slimming Foods 
Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

Slimming Tip 3 – Plan Plan Plan
Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

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