Directions:
- Preheat oven to 190C fan forced.
- Line 2 baking trays with baking paper and put potato wedges on 1 tray and spray with cooking spray and bake for 20 minutes.
- Meanwhile put the egg and milk in a shallow bowl and whisk well to combine.
- Put flour and crumbs on separate plates.
- Dip fish strips into flour, shaking off excess and then dip in egg mix, allowing excess to drip of and then coat in the crumbs and place on second tray.
- Add fish to oven with wedges and cook for a further 20 minutes or until fish is cooked through and wedges are tender.
- Meanwhile put lettuce, cucumber, tomato and alfalfa sprouts in a medium bowl and add vinegar and season with pepper and toss to combine.
- Divide fish between plates and accompany with potato wedges and salad and serve with lemon wedges and tomato sauce if having.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 601.11 Kcal (2517 kJ) | ||
| Calories from fat | 73.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.15g | 13% | |
|---|---|---|---|
| Cholesterol | 154.9mg | 52% | |
| Sodium | 795.36mg | 33% | |
| Potassium | 2415.1mg | 51% | |
| Total Carbs | 80.05g | 27% | |
| Sugars | 12.42g | 50% | |
| Dietary Fiber | 13.33g | 53% | |
| Protein | 42.54g | 85% | |
| Vitamin C | 31.8mg | 53% | |
| Vitamin A | 1.3mg | 42% | |
| Iron | 10.4mg | 58% | |
| Calcium | 457.1mg | 46% | |
| Amount Per 100 g | |||
| Calories | 51.77 Kcal (217 kJ) | ||
| Calories from fat | 6.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.7g | 13% | |
|---|---|---|---|
| Cholesterol | 13.34mg | 52% | |
| Sodium | 68.5mg | 33% | |
| Potassium | 207.98mg | 51% | |
| Total Carbs | 6.89g | 27% | |
| Sugars | 1.07g | 50% | |
| Dietary Fiber | 1.15g | 53% | |
| Protein | 3.66g | 85% | |
| Vitamin C | 2.7mg | 53% | |
| Vitamin A | 0.1mg | 42% | |
| Iron | 0.9mg | 58% | |
| Calcium | 39.4mg | 46% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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