What better way to get the family together than to enjoy a hearty, healthy meal?
- 7 ProPoints per serving
- 26 ProPoints per recipe
- 35 minutes in total
- Serves 4
Ingredients
Calorie controlled cooking spray
2 tablespoons plain flour
1 large egg, beaten lightly
75g(2 ¾ oz) natural breadcrumbs
1 tablespoon chopped fresh parsley or 1 teaspoon paprika
500g(1 lb 2 oz) thick skinless, boneless white fish fillets, patted dry and cut into 12 x2cm (3/4 inch) wide fingers
Salt and freshly ground black pepper
For the minty mushy peas:
400g (14 oz) frozen petit pois
Juice of ½ a lemon
100ml (3 ½ fl oz) hot vegetable stock
4 teaspoons of extra light mayonnaise
5 tablespoons chopped fresh mint
Method
Preheat the oven to Gas Mark 6/200°C/fan oven 180°C. Spray a non stick baking tray with the cooking spray.
Put the flour in a shallow bowl and season well. Beat the egg in a separate bowl. Put the breadcrumbs in a third bowl and stir in the parsley or paprika.
Dust each piece of fish in the flour until lightly coated. Next dip the fish into the egg and then the breadcrumbs until evenly coated.
Put the fish fingers on the baking tray and spray them with the cooking spray. Bake for 12-15 minutes, turning once, until the fish is cooked.
Meanwhile, add the petit pois to a medium saucepan of boiling water and simmer for 3-5 minutes, until tender. Drain and return to the pan with the lemon juice and stock. Roughly mash with a potato masher or the back of a fork until crushed.
Put the mashed peas in a bowl, then stir in the mayonnaise and mint. Season to taste and serve with the fish fingers.
Hungry family hint: How about serving with a 100g (3 ½ oz) portion of ready-made potato wedges per person, cooked in the oven until crisp and golden, for an extra 5 ProPoints values per serving.
For more delicious Weight Watchers meals, simply click here.
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