SW recipe: Fish fingers, chips and mushy peas

EVERYDAY EASY
Serves 4
Ready in about 1 hour
Syns per serving: 1

Ingredients

800g floury potatoes, such as Maris Piper or King Edward, cut into thick chips

Low-calorie cooking spray

25g Paxo Golden Breadcrumbs

3 tsp dried parsley

1 tsp garlic granules

2 tsp onion granules

700g cod loin, cut into 20 fingers (about 6cm x 2cm each)

2 medium eggs, lightly beaten

800g cherry vine tomatoes

300g can mushy peas

150g fat-free natural fromage frais

2 tbsp finely chopped gherkins, plus extra chopped gherkin to serve

2 tbsp chopped fresh dill, plus extra to serve

4 tbsp passata

Method

1 Preheat your oven to 220°C/fan 200°C/gas 7. Spread the chips on a large, non-stick baking tray in a single layer and spray with low-calorie cooking spray. Season and bake for 40 minutes, turning halfway, or until golden.

2 Meanwhile, mix together the breadcrumbs, parsley, and garlic and onion granules. Season and spread on a plate. Dip the top of each fish finger into the egg, then into the breadcrumb mixture to coat. Transfer to a large, non-stick baking tray in a single layer, crumb-side up, and spray with low-calorie cooking spray.

3 Add the tomatoes to the baking tray with the fish fingers. Bake below the chips for the final 12-15 minutes of their cooking time, or until the fish fingers are cooked through.

4 Heat the mushy peas in a saucepan until piping hot. To make the tartare sauce, mix together the fromage frais, gherkins and dill in a serving dish, then top with the extra gherkins and dill. Divide the fish fingers between 4 plates with the tomatoes and mushy peas, and season. Serve with the chips, tartare sauce and passata ‘ketchup’.

COOK’S NOTE
For a chip shop-style dinner, cover the tops of 4 skinless and boneless whole white fish fillets with the breadcrumb mixture and bake for the same amount of time

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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