Fish and chips with lemon-yoghurt dressing

  • 02 Apr 2025
  • Cook time 25 min
  • Prep time 15 min
  • 4 Servings
  • 10 Ingredients

Fish and chips with lemon-yoghurt dressing

Ingredients:

3 sweet potatos
600g
1 tsp dried oregano
5g
1 tsp paprika
5g
1 short spray cooking spray oil
0.30g
2/3 cup greek yogurt
160g
1 tbsp capers
16g
2 tbsp lemon zest
30g
1 tbsp lemon juice
5g
2 tbsp fresh parsley
10g
1.50 lb white fish
680g

Instructions:

1. Preheat and Prepare:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly spray with cooking spray oil.
2. Prepare the Sweet Potato Chips:
- Peel (if desired) and cut the sweet potatoes into even, thin wedges or sticks.
- Place the sweet potato pieces in a large bowl and sprinkle with the dried oregano, paprika, and a light spray of cooking spray oil. Toss well to coat evenly.
- Spread the sweet potato pieces in a single layer on the prepared baking sheet.

3. Cook the Sweet Potato Chips:
- Place the baking sheet in the preheated oven and bake for 25-30 minutes, turning once halfway through, until the sweet potatoes are tender and lightly browned.
4. Prepare the Lemon-Yoghurt Dressing:
- In a small bowl, combine the Greek yogurt, capers, lemon zest, lemon juice, and chopped fresh parsley. Mix well until smooth.
- Taste and adjust seasoning if necessary by adding more lemon juice or a pinch of salt.
5. Cook the White Fish:
- Pat the white fish fillets dry with paper towels. Season both sides with a little salt and pepper.
- Spray a nonstick skillet or grill pan lightly with cooking spray oil and heat over medium-high heat.
- Once hot, add the fish fillets and cook for 3-4 minutes on each side, or until the fish is opaque and easily flakes with a fork.
6. Serve:
- Divide the sweet potato chips among serving plates.
- Place a portion of the cooked white fish on each plate.
- Drizzle the lemon-yoghurt dressing over the fish or serve it on the side.

7. Garnish (Optional):
- Garnish with additional chopped fresh parsley or lemon wedges, if desired.
Nutrition Facts
Serving Size380 grams
Energy
Calories 410kcal20%
Protein
Protein 40g26%
Carbohydrates
Carbohydrates 33g10%
Fiber 6g15%
Sugar 8g8%
Fat
Fat 12g15%
Saturated 2.59g9%
Cholesterol 110mg-
Vitamins
Vitamin A 1170ug130%
Choline 140mg25%
Vitamin B1 0.37mg31%
Vitamin B2 0.44mg34%
Vitamin B3 6mg39%
Vitamin B6 0.89mg52%
Vitamin B9 50ug13%
Vitamin B12 2.00ug83%
Vitamin C 8mg8%
Vitamin E 1.38mg9%
Vitamin K 55ug45%
Minerals
Calcium, Ca 160mg12%
Copper, Cu 0.39mg43%
Iron, Fe 2.49mg23%
Magnesium, Mg 110mg25%
Phosphorus, P 590mg47%
Potassium, K 1160mg34%
Selenium, Se 27ug48%
Sodium, Na 270mg18%
Zinc, Zn 2.47mg22%
Water
Water 280g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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