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Oven Fried Fish Dinner

2 tablespoons whole wheat bread crumbs 450g fillet white fish olive oil 450g sweet potatoes 2 tablespoons fresh basil 2 cloves garlic, minced
Serves: 4 Prep Time: 5 minutes Cooking Time: 20 minutes

Nutritional Information

Calories
276g
Fat
7.0g
Saturates
0.5g
Sugars
0.0g
Salt
108g
Protein
25.0g
Carbs
31.0g
Fibre
6.0g

Ingredients

  • 2 tablespoons whole wheat bread crumbs
  • 450g fillet white fish olive oil
  • 450g sweet potatoes
  • 2 tablespoons fresh basil
  • 2 cloves garlic, minced skim milk
  • 450g asparagus
  • 100g cutting board salad

Allergens: Wheat

Method

Heat oil in a nonstick frying pan over medium-high heat. Preheat oven to 375F. Press bread crumbs on one side of the fish then fry crumb side down in 2 teaspoons of olive oil for about 2 minutes until golden. Turn the fish over and place in the oven for 15 minutes until done. Boil the potatoes then strain in a colander. Fry the garlic with a tiny drizzle of olive oil and add the basil; fry briefly then add the potatoes. Mash them with a little bit of skim milk then season with garlic powder and black pepper. Roast the asparagus and top all with the cutting board tomato salad.

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