Homemade Fish & Chips

Our homemade Fish and chips is healthier and fresher. Made from scratch this healthy meal is so satisfying!

  • high-protein-icon
  • low-in-sugar-icon
  • omega-3-icon
  • low-saturated-fat-icon
  • low-sodium-icon

Ingredients

  • 2

    Sealord Fresh or Frozen Hoki Fillets

  • 2

    potatoes, suitable for chips or baking

  • 1/2 tsp

    dried rosemary

  • 1/2 tsp

    dried thyme

  • 1/2 cup

    panko breadcrumbs

  • 1

    egg, beaten

  • 1/4 cup

    standard flour

  • rice bran oil

  • To finish

    tomato sauce and lemon wedges

Directions

  1. Preheat the oven to 200°C​ fan bake.
  2. Cut potatoes with skin on into wedges. Place on a lined tray, drizzle with rice bran oil, season and bake in the oven for 20 - 25 minutes, or until golden and crispy (turn halfway through the cooking time).
  3. To make the crumb, add the rosemary and thyme to the panko crumbs along with salt & pepper and mix well.
  4. Prepare the hoki fillets by coating them with flour, dipping in beaten egg and then covering in the herb crumb; making sure the fillet is well coated in the crumb mixture.
  5. Heat a frying pan over a medium heat and add a drizzle of oil to the pan. Cook the hoki on each side for 4 minutes, ensuring the fish is cooked through and crumb is golden brown.
  6. Serve the hoki with the chips, along with tomato sauce and lemon wedges.

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Nutritional Information*

(per serve) | (per 100g)

1700kJ

Energy

32.4g

Protein

5.7g

Total Fat

1.6g

Saturated fat

303mg

Sodium

74.2mg

EPA

190.8mg

DHA

50.4g

Total Carbohydrate

4.7g

Sugar

*Nutrition figures are averages only.

497kJ

Energy

1.7g

Total Fat

0.5g

Saturated fat

89mg

Sodium

21.7mg

EPA

55.9mg

DHA

14.8g

Total Carbohydrate

1.4g

Sugar

*Nutrition figures are averages only.