Directions:
- Preheat the oven to Gas Mark 6/200°C/400°F.
- Grease a roasting pan and a baking sheet with 1 tsp of oil. Heat the roasting pan in the oven for 5 minutes.
- Put the potato wedges into the pan and sprinkle them with the remaining oil.
- Toss them together and season.
- Bake for about 30 minutes, until barely tender.
- Rinse the fish fillets, pat dry with kitchen paper and coat in seasoned flour.
- Beat the egg with two tbsp of cold water.
- Dip the floured fish fillets into the egg and then into the breadcrumbs and put onto the oiled baking sheet.
- Reduce the oven temperature to Gas Mark 5/190°C/375°F Continue to bake the potatoes, along with the fish for a further 15-20 minutes until cooked.
- Serve with vinegar or lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 259.01 Kcal (1084 kJ) | ||
| Calories from fat | 74.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.27g | 13% | |
|---|---|---|---|
| Cholesterol | 41.39mg | 14% | |
| Sodium | 138.65mg | 6% | |
| Potassium | 611.04mg | 13% | |
| Total Carbs | 41.31g | 14% | |
| Sugars | 7.25g | 29% | |
| Dietary Fiber | 5.47g | 22% | |
| Protein | 5.63g | 11% | |
| Vitamin C | 3.5mg | 6% | |
| Vitamin A | 1.8mg | 58% | |
| Iron | 2.1mg | 12% | |
| Calcium | 63.5mg | 6% | |
| Amount Per 100 g | |||
| Calories | 122.5 Kcal (513 kJ) | ||
| Calories from fat | 35.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.91g | 13% | |
|---|---|---|---|
| Cholesterol | 19.58mg | 14% | |
| Sodium | 65.57mg | 6% | |
| Potassium | 288.99mg | 13% | |
| Total Carbs | 19.54g | 14% | |
| Sugars | 3.43g | 29% | |
| Dietary Fiber | 2.59g | 22% | |
| Protein | 2.66g | 11% | |
| Vitamin C | 1.7mg | 6% | |
| Vitamin A | 0.8mg | 58% | |
| Iron | 1mg | 12% | |
| Calcium | 30mg | 6% | |
* 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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