Weekly budget menu

Serves 4

• 4tbsp plain flour
• 120ml buttermilk
• 45g dried breadcrumbs
• 1tbsp flat-leaf parsley leaves, finely chopped
• 650g thick white fish fillets, cut into thick strips
• Olive oil cooking spray
• 4 large floury potatoes, peeled, cut into chips
• 1 bag frozen peas with mint
• 2tbsp crème fraîche

1. Preheat the oven to 220°C/gas mark 7. Line 2 large baking trays with baking paper.
2. Place the flour on a plate. Pour the buttermilk into a shallow bowl. Combine the breadcrumbs, parsley and lemon pepper on a plate.
3. Coat 1 piece of fish in flour, shaking off the excess. Dip in the buttermilk. Coat in the breadcrumb mixture. Place on a prepared tray. Repeat with the remaining fish, flour, buttermilk and breadcrumb mixture. Spray the fish with oil.
4. Place the chips in an oven bag or shallow, heatproof, microwave-safe dish. Add 2 tablespoons of cold water. Loosely the twist top of an oven bag to secure, or cover the dish. Microwave on high for 4 to 5 minutes or until the chips are tender. Drain. Spread the chips, in a single layer, over remaining prepared tray. Spray with oil. Season with salt and pepper.
5. Bake the chips on the top shelf of oven for 10-15 minutes. Place the fish in the oven under the chips. Bake for 10-12 minutes or until chips are golden and crisp and fish is cooked through.
6. Just before the fish and chips are ready, boil the peas for 3-4 minutes, then drain and mash. Stir in the crème fraîche and season.

Fat 6.9g Sat. Fat 2.71g Carbs 49g Energy 408kcal
Protein 41g Sodium 0.01g Sugar 7.6g Fibre 12.9g