Fish and Chips with Spicy Tomato Sauce

RECIPESPLUS
12Ingredients
35Minutes
400Calories

Ingredients

US|METRIC
  • 1 tablespoon oil
  • 1 onion (chopped)
  • 1 red chili pepper (seeded and chopped)
  • 1 green chili pepper (seeded and chopped)
  • 14 ounces diced tomatoes
  • 1 pound potatoes (peeled and thinly sliced)
  • oil (for frying)
  • 1 egg
  • 1 tablespoon milk
  • 3 tablespoons flour
  • 3 tablespoons breadcrumbs
  • 1 2/3 pounds cod fillets (cubed)
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    Directions

    1. For the sauce, heat the oil in a medium saucepan on medium heat. Sauté the onion and chili peppers until softened. Add the tomatoes and simmer for 10-15 mins. Season to taste with salt and pepper. Set aside to cool.
    2. Heat the oil in a large skillet on medium heat (oil is ready when a cube of bread crisps quickly without absorbing oil). Fry the potatoes until golden and crispy. Remove with a slotted spoon and drain on paper towels.
    3. Whisk the egg and milk in a shallow dish. Mix the flour and breadcrumbs in another shallow dish. Dip the fish first in the egg mix, then in the breadcrumbs.
    4. Reheat the oil used for frying the potatoes, adding more oil if needed. Fry fish for about 5 mins until golden brown. Remove with a slotted spoon and drain on paper towels. Serve the fish and chips with the tomato sauce.
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    NutritionView More

    400Calories
    Sodium7% DV170mg
    Fat18% DV12g
    Protein80% DV41g
    Carbs11% DV33g
    Fiber16% DV4g
    Calories400Calories from Fat110
    % DAILY VALUE
    Total Fat12g18%
    Saturated Fat1g5%
    Trans Fat
    Cholesterol135mg45%
    Sodium170mg7%
    Potassium1590mg45%
    Protein41g80%
    Calories from Fat110
    % DAILY VALUE
    Total Carbohydrate33g11%
    Dietary Fiber4g16%
    Sugars6g12%
    Vitamin A20%
    Vitamin C110%
    Calcium8%
    Iron10%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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