Healthy recipes NZ / Complicated Recipes

Healthy recipes NZ

MasterChef NZ winner, Nadia Lim, creates a healthier version of this Friday night favourite

What you will need

• 4 fillets (120-150g each) white fish eg. terakihi, hoki, snapper, gurnard

• 1/3 cup flour

• Black pepper to taste

• 1 egg, beaten

• 3/4 cup panko bread crumbs (Japanese bread crumbs), or normal bread crumbs

• 2 Tbsp canola oil

• 4 medium potatoes, peeled, cut into chips or wedges

• Tiny pinch salt (only if needed) and lots of freshly ground pepper

• 1 tsp turmeric powder (gives them a gorgeous golden colour!)

• Olive oil to lightly drizzle

• 1 carrot, peeled

• 1 telegraph cucumber

• 1/4 red cabbage, very finely shredded

• 1 lemon, juiced

• 2 Tbsp Greek yoghurt

• 1 Tbsp olive oil

4 serves

Method

  1. To make chips: Preheat oven to 200ºC. Put flour, salt, pepper and turmeric powder in a plastic bag. Add potato chips and shake around in the bag to coat the chips well. Lay chips out in a single layer on a baking tray lined with baking paper. Drizzle with olive oil and toss. Bake in the oven for 45 minutes - 1 hour until golden and crispy!
  2. To make fish: Mix flour with salt and pepper in a flat dish. Dip a fish fillet in flour to coat (lightly shake off excess), then dip in beaten egg, and then coat in the breadcrumbs. Repeat for all fish fillets. Heat oil in a fry pan and cook fish fillets (two at a time as you don’t want to overcrowd the pan) for a couple of minutes each side until golden.
  3. To make salad: Using a vegetable peeler, peel carrot and cucumber into ribbons (but stop when you get to the core so you don’t get the seeds). Mix the lemon juice, yoghurt, and oil together and toss with all the salad veges just before serving.
  4. To serve, place chips in a cone made from baking paper(roll one end of a rectangular piece of baking paper up into a cone shape and secure with cellotape or staple together). Put fish on a plate, with a good helping of salad, some chips, and tomato sauce.

Nutrition

Value Per serve Per 100 grams
Total Energy 2168kJ 410kJ
Total Fat 18g 3.5g
Sat Fat 2.9g 0.5g
Carbohydrate 54g 10g
Fibre 6g 1g
Sodium 416mg 79mg

Chef Nancy Russman's healthy recipes help kids to pack for school  — The Courier-Journal
"Kids will eat anything they make themselves; well, they'll taste it anyway," chuckles chef Nancy Russman. Russman has been teaching kids how to cook for two decades at the Family Scholar House's healthy cooking classes.

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