Check out this tasty meal from CrossFit Llantrisant, perfect for a Friday or Saturday night. Swap your greasy fish and chip shop meal for this healthier fresh version that is quick and easy to prepare. We have gone to the trouble of working out the calories and macro’s for you. We have a breadcrumb and non-breadcrumb option depending on your nutrition goals. Enjoy!
Prep Time: 15 minutes
2 cod fillets (100g each), panko breadcrumbs, 2 sprigs of fresh mint, 160 Peas, 2 medium sweet potatoes (150 each Cooked), Sea salt, Freshly ground black pepper, Olive oil, 1 lemon, 1 egg, 50g flower.
Sweet potato chips: Cut potatoes into small wedges. Add to a bowl with 2 tablespoons of olive oil and seasoning. Make sure potato’s are fully coated before adding to a foil lined baking tray. Add to oven at 180 degrees for 30 minutes.
Fish In breadcrumbs: Beat the egg and add to a bowl along with the flower and breadcrumbs on separate plates. Cut each cod fillets into 3 fish finger size strips. Coat the fillets lightly first with the flower then with the egg and finally the breadcrumbs. After the potatoes have been in the oven add the fish for the remaining 20 minutes turning after 10 minutes.
Minty peas: Add peas and most of the mint to boiling water. Simmer for 5 minutes then drain of the water into a separate bowl. Add mint and peas to a blender and blitz until mushy but not quite smooth. Add the minty water to loosen and lemon juice more mint and session to taste.
This can be made with or without the breadcrumbs depending on you dietary goals. I have included the calories and macros below of the meal with and without the panko breadcrumbs.
Meal with breadcrumbs: Cal: 545 / Carb: 116g / Fat: 3g / Protein: 38g
Meal without breadcrumbs: Cal: 305 / Carb: 44g / Fat: 1g / Protein: 29g
Coach Chris Blackwell