Monday, June 20, 2011

Week 76 Day 1

Crusted fish with spinach salad
Serves 4 : Very easy : Quick
2 slices of bread, crumbed
2 Tblsp chopped parsley
1 tsp sweet paprika
1 egg, beaten
4 ±150gm white fish fillets

200gm baby spinach, roughly chopped
250gm cherry tomatoes, halved
1 red onion, cut into thin segments
2 Tblsp capers, rinsed and drained
1 tsp crushed garlic
¼ cup wine vinegar

480gm McCain’s crinkle cut oven chips

Heat the oven to 220ÂșC.
Spray a baking tray with non-stick cooking spray.

Combine the bread crumbs, parsley and paprika in a shallow dish.
Dip the fish in the beaten egg and then in the crumbs.
Spray each fillet with cooking spray.

Put the tomatoes, onion, vinegar and garlic in an oven-proof dish.
Spread the oven chips on the prepared baking tray and spray with non-stick cooking spray.
Place the oven chips on a high shelf in the oven.
Put the tomato mix on the shelf beneath.
Bake for 30 minutes, turning the chips and spraying again after 15 minutes.

Meanwhile, spray a large frying pan with non-stick cooking spray.
Dry fry the fish over a medium heat for about 5 - 10 minutes each side or until the fish flakes easily.

Combine the spinach and capers.
Add the tomato / onion and all the juices.
Toss well.

Serve the fish on a bed of the warm spinach salad with the oven chips alongside.

The vinegar and garlic dressing in the salad compliments the fish perfectly.

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