Tuesday, August 3, 2010

Xtra crunchy fish sticks : Wk32/2

Serves 4 : Very easy : Quick
4 (±480gm) skinless hake fillets
1 small egg, lightly beaten
75gm dry couscous
75gm dried breadcrumbs

480gm potatoes, peeled and chunked
250gm green beans, topped and tailed
8 courgettes, thickly sliced on the diagonal

Lemon slices or wedges
4 Tblsp Helman’s Low-Fat mayo

Heat the oven to 200ºc.

Mix the breadcrumbs and couscous together.
Cut each fish fillet into sticks.
Dip the fish sticks in the beaten egg and then coat with the breadcrumbs and couscous.
Place the coated fish sticks on a baking sheet and spray with non-stick cooking spray.
Chill for 10 minutes while you:

Boil the potatoes in lightly salted boiling water until soft.
Drain well and mash.
Boil, steam or microwave the beans and courgettes.

Bake the fish for 20 minutes, turning the pieces over after 10 minutes.

Serve the fish sticks with the vegetables, lemon slices and mayo.

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