Crunchy fish goujons with skinny chips

Dairy Free
Health score
50%
Crunchy fish goujons with skinny chips
50 min.
4
469kcal

Suggestions

Ingredients

  • large potatoes cut into skinny chips
  • tbsp olive oil 
  • 450 chunky fish fillets cut into finger-sized strips
  •  eggs beaten
  • 140 cornflakes crushed
  • servings tomato ketchup and lemon wedges 

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Put chips on a baking tray, toss with oil and season. Cook for 20 mins on the top shelf.
  3. Dip the fish strips in the egg and then the cornflakes.
  4. Lay on a rack over a baking tray.
  5. Transfer the chips to a lower shelf, then cook the fish above for 15 mins, turning half way, until crisp and golden.

Nutrition Facts

Calories469kcal
Protein26.64%
Fat21.37%
Carbs51.99%

Properties

Glycemic Index
27.31
Glycemic Load
23.61
Inflammation Score
-8
Nutrition Score
34.406521734984%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
1.48mg
Quercetin
1.3mg

Nutrients percent of daily need

Calories:468.64kcal
23.43%
Fat:11.31g
17.41%
Saturated Fat:2.4g
15.01%
Carbohydrates:61.92g
20.64%
Net Carbohydrates:56.68g
20.61%
Sugar:4.87g
5.41%
Cholesterol:138.09mg
46.03%
Sodium:356.12mg
15.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.72g
63.45%
Selenium:57.24µg
81.77%
Iron:12.61mg
70.08%
Vitamin B6:1.39mg
69.56%
Vitamin B3:12.62mg
63.09%
Vitamin B12:3.72µg
62.05%
Vitamin C:44.23mg
53.61%
Folate:191.92µg
47.98%
Vitamin B2:0.76mg
44.86%
Vitamin B1:0.67mg
44.79%
Phosphorus:375.83mg
37.58%
Vitamin D:5.19µg
34.58%
Potassium:1207.1mg
34.49%
Magnesium:89.18mg
22.3%
Fiber:5.24g
20.97%
Manganese:0.39mg
19.46%
Copper:0.37mg
18.46%
Vitamin B5:1.51mg
15.13%
Vitamin A:747.81IU
14.96%
Vitamin E:1.75mg
11.67%
Zinc:1.54mg
10.27%
Vitamin K:9.36µg
8.91%
Calcium:47.79mg
4.78%