Fish and chips
Recipe by Forbidden
oven baked chips
500g new potatoes, halved
4 - 6 whole garlic cloves
salt
25 - 30ml olive oil
zest of 1 lemon
Fish
4 large hake fillets
salt and pepper
15ml low fat mayo (optional)
cake flour seasoned with salt and pepper
Prawns and sauce
Juice and zest of 3 lemons
few drops tabasco sauce (optional)
6 garlic cloves, crushed
1 bunch parsley, chopped
600g medium prawns, in shells
lemon for steaming
Prep. Time → 20 min
Cook Time → 25 min
1. oven baked chips:
preheat oven to 200C
2. Put potatoes and garlic in roasting pan, season and drizzle oil
3. Bake for 20-25min
4. Sprinkle with zest
5. Fish:
season and cover lightly with mayo (if using)
6. roll in seasoned flour and fry in a little hot olive oil until cooked and golden brown
7. cover so the fish can steam fry
8. Prawns and sauce:
Mix ingredients
9. Marinate prawn for 30min
10. pack lemon slices in steamer and prawns on top
11. Steam until prawns are pink, about 7min
12. brush with sauce while steaming
main courses, chips, fish, healthy, lemon, prawns, sea food, hake, steamed, diabetic friendly November 12, 2012 13:00
Author You magazine Best recipes for summer, 2012 Issue
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