Photo: Gregor Moser
Herbed Fish and Cajun Wedges
14 ingredients
Serves 2
openrecipes
Healthy homemade alternative to fish and chips. For full recipe see http://adventuresofanaccidentalcook.blogspot.co.uk/2012/05/its-all-bit-fishy-herb-crusted-fish.html
Estimated Nutrition (whole recipe, rough)
1209
Calories
67g
Protein
30g
Fat
165g
Carbs
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| White Bread | 1 slice (30g) white | 79 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- FOR THE WEDGES
- 3-4 floury potatoes e.g. Maris Piper
- 2-3 tablespoons of olive oil
- 1-2 tablespoons Cajun Spice
- FOR THE FISH
- 2 white fish fillets (haddock or cod work well)
- 50g ciabatta (can be substituted for other bread e.g. baguette, sliced white bread etc.)
- 2 tablespoons of olive oil
- Juice of quarter of a lemon
- 2 garlic cloves crushed or very finely chopped
- 1 spring onion very finely chopped
- 1heaped tablespoon fresh herbs e.g. basil, parsley, tarragon, oregano or dry mixed Italian herbs
- Salt & pepper
- Pinch of dry tarragon
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes