Fish and chips
miDIET
A traditional meal made easy.
Equipment
- Air fryer
Ingredients
Chips
- 2 med potatoes
- 1 tsp oil, olive or avocado
Grilled fish
- 2 hake filets
- 4 tbsp four
- fish spice to taste
- 20 ml oil, olive or avocado
- 1 med lemon
Vegetable greens
- 12 med green beans
- 4 med courgette
- 1 tsp oil olive or avocado
Instructions
Chips
- Wash the potatoes and cut into strips or wedges.
- Add a teaspoon of oil and salt to taste and mix well.
- Put to the side (you will add this to the air fryer when you start to heat the frying pan to fry the fish)
Vegetable greens
- Wash the beans and courgette.
- Cut the courgette lengthwise into strips.
- Place into a pot with boiling water and add a pinch of salt. Cook until tender but still crunchy. This should take around 8 min.
- Remove from heat and put aside (you will fry them quickly when the fish is almost done)
Grilled fish
- Mix the flour and fish spice in a plate and spread out evenly
- Heat 20ml oil in a big frying pan.
- Cover the fish on both sides with flour while waiting for the pan with olive oil to heat.
- (you can add the potato to the air fryer)
- Fry the fish skin down first for 3min, turn over and fry for another 3min.
- Turn the fish back onto the skin side and squeeze lemon juice over.
- Cover the pan with a lid and let it steam for another 3 min.
- To check if the fish is done, use a fork to see if the fish separate easily.
Notes
This recipe can be used as part of a healthy weight-loss plan.
