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Thursday, January 7, 2016

Chouaib Amlal

Fried fish with potato wedges

how to cooking Fried fish with potato wedges


650g floury potatoes, cut into wedges
100g green beans, cut diagonally
200g cherry tomatoes, halved
100g reduced-fat feta, crumbled
250g iceberg or cos lettuce leaves, torn
2tbsp low-fat salad dressing
Cooking oil spray
4 x 150g firm white fish fillets

  1. Cook the potatoes in a large pan of boiling water for 6–8 min until almost tender, then drain.Meanwhile, steam the green beans for 1–2 min until just tender. Refresh them in a bowl of cold water, then drain. 
  2. Combine the beans, tomatoes, feta, lettuce and dressing in a medium bowl.Spray a frying pan with a little oil and put over a medium-high heat. Fry the drained potato wedges for 7–8 min until browned and crisp.
  3. Meanwhile, spray a separate frying pan with a little more oil and put over a medium heat. Cook the fish for 5–6 min, turning once, until just cooked through. Season with ground black pepper, then serve with the wedges and the salad.

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