FISH AND CHIPS

 

1 portion contains:

461 KCALS

44g PROTEIN

67g CARBS

3g FAT

FISH

• • 2 medium cod fillets

• • 15g oats

• • 1 sandwhich thin

• • Lemon zest

• • 1 kcal spray

• 2 egg whites

 

METHOD (FISH)

• • Blend oats + thin + lemon zest

• • Coat fish in egg whites

• • Coat fish in blended breadcrumbs

• Oven for 30 mins

 

CHIPS

• • 2 medium potatoes

• • Dry chives

• • Onion/garlic granules

• • Chilli flakes

• Salt/pepper

 

METHOD (CHIPS)

• • Slice potatoes

• • Garnish with onion/garlic granules/chilli flakes as you chose

• Oven for 30 mind

 

MUSHY PEAS

• • 1 medium onion

• • 160g peas

• • Spinach

• • 20g greek yoghurt

• Lazy garlic

 

METHOD (MUSHY PEAS)

• • Chopped onions in pan with 1kcal spray

• • Add spinach

• • Add peas until soft

• • Blend – add seasoning of choice

• • Add greek yoghurt

• Blend again

 

GARLIC SAUCE

• • 180g greek yoghurt

• • Lazy garlic

• Salt/pepper/spring onion

 

METHOD ( GARLIC SAUCE) 

• Mix all ingredients together and serve