fish (and chips) recipe

Discussion in 'Slimming World Recipes' started by mella, 28 June 2010 Social URL.

  1. mella

    mella Full Member

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    I really fancy fish and chips for tea one night and was looking at the main SW site for how to do the fish. One of the ingredients listed is 'breadcrumbs' - does this mean the breadcrumbs that you buy in a tub, or made out of wholemeal bread and using my Hep B?

    Thanks
    Mel
     
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  3. dudette2001uk

    dudette2001uk I will be a Princess!

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    It would mean a HeB of breadcrumbs :) Unless they've counted it as syns for Golden Breadcrumbs.

    Sian xxx
     
  4. mella

    mella Full Member

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    I thought that it was wholemeal ones too, but it doesn't say anything about adding syns if bread not a hep b, but does say to syn the fish if not using as a hep b on green? :confused:
     
  5. dudette2001uk

    dudette2001uk I will be a Princess!

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    In that case, they've used wholemeal bread :) If you weren't using it as a HeB you would have to syn it - it would be 3 syns per slice of wholemeal bread from a 400g loaf :) xx
     
  6. mella

    mella Full Member

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    This is it if it helps


    With this fantastically low-Syn fish dish there’s no need to give your slimming campaign a ‘battering’!
    Serves 4
    Syns per serving: 2½ Syns on Green*, 10½ Syns on Original, 2½ Syns on Extra Easy
    *add 6 Syns if not using cod as a Healthy Extra ‘b’ choice

    ingredients

    4 x 142g/5oz cod fillets
    Juice of 1 lemon
    Salt and freshly ground black pepper
    908g/2lb Maris Piper or King Edward potatoes
    Fry Light
    57g/2oz breadcrumbs
    4 tbsp freshly chopped parsley
    2 eggs

    method

    1. Preheat the oven to 200°C/400°F/Gas 6. Place the cod fillets in a bowl, sprinkle over the lemon juice and season well. Leave to marinate for an hour.
    2. Meanwhile, peel the potatoes and cut into thick chips. Bring a pan of water to the boil and cook the chips for 5 minutes. Drain and dry on kitchen paper. Return to the dry pan and shake to ‘rough up’ the edges. Transfer to a non-stick baking sheet, spray with Fry Light and season well.
    3. Mix together the breadcrumbs, parsley and seasoning to taste. Lightly beat the eggs and place in a bowl. Dip each cod fillet into the egg mixture and then into the breadcrumbs mixture to coat evenly and place on a baking sheet sprayed with Fry Light.
    4. Place the chips in the oven and cook for 10 minutes. Add the fish and cook for a further 15-20 minutes. Divide between four plates and serve with tomato ketchup (1 Syn per level tbsp).
     
  7. evethewitch

    evethewitch Silver Member

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    the syns would be for the breadcrumbs out a tub u could make it with fresh breadcrumbs wold make it less syns :)
     
  8. mella

    mella Full Member

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    thanks, i've been thinking that it must be the potted ones- but think i'll syn them, and keep my hep b
     
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