Plates & pan meals
Crumbed fish with oven chips, peas & quick tartare
Crisp oven-baked crumbed flathead with golden oven chips, minted peas, lemon wedges and a quick homemade yoghurt tartare — Friday fish and chips at home.
- 60 min · 25 min hands-on
- Serves 4
- 2 large baking trays, baking paper, 3 shallow bowls
- Contains fish, egg, milk, wheat, gluten
- Complete meal
One serve gives you
Daily needs: Female 31–50- Protein 50 g · 33%
- Carbs 55 g · 36%
- Fat 21 g · 31%
- Fibre 12 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Ingredients
Weights for 4 servings. Per-serve nutrition stays the same.
- 700 g
- 40 g
- 1.5 g
- 600 g
- 30 g
- 100 g
- 80 g
- 2 g
- 400 g
- 5 g
- 120 g
- 30 g
- 40 g
- 10 g
- 5 g
- 20 g
Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.
Method
5 steps · about 60 min- Heat the oven to 220°C conventional (200°C fan) and line two large baking trays with baking paper. Toss the chips with 20 g of the canola oil and 1 g of the iodised salt, spread them out in a single layer and bake for 20 minutes.
- Meanwhile, set up three shallow bowls: the flour; the eggs beaten with the remaining 0.5 g salt; and the breadcrumbs mixed with the paprika and the remaining 20 g oil. Pat the fish dry, coat each fillet in flour, then egg, then press firmly into the crumbs. Lay on the second tray.
- Turn the chips and put the fish in the oven. Bake for 12–15 minutes, until the crumbs are golden and crisp, the fish is opaque and flakes easily at the thickest part, and the chips are golden.
- While the fish bakes, make the tartare by stirring together the yoghurt, mayonnaise, gherkins, capers and parsley. Cook the frozen peas in boiling water for 3 minutes, drain and toss with the mint.
- Serve the crumbed fish with the chips, minted peas and a spoonful of tartare, with lemon wedges to squeeze over (about 20 g lemon juice in all).
Add optional toppings or substitutions to your saved copy to include them in the calculation.
One serve gives you
Daily needs: Female 31–50- Protein 50 g · 33%
- Carbs 55 g · 36%
- Fat 21 g · 31%
- Fibre 12 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Calculation limitations
- Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Every nutrient, and where it comes from
152 nutrients and food components, and the ingredients that supply each one.
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Every vitamin, mineral, fat, sugar and amino acid in this recipe, per serve or for the whole batch, and which ingredients supply each one. Free, no card needed.
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About this recipe and its sources
Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.
- Sebago potatoes, scrubbed and cut into chips: Whole-recipe edible weight.
- Canola oil, divided: Whole-recipe edible weight.
- Iodised salt, divided: Whole-recipe edible weight.
- Flathead fillets, raw: Whole-recipe edible weight.
- Plain flour: Whole-recipe edible weight.
- Eggs, 2 × about 50 g without shell: Whole-recipe edible weight.
- Dried breadcrumbs: Whole-recipe edible weight.
- Sweet paprika: Whole-recipe edible weight.
- Frozen green peas: Whole-recipe edible weight.
- Fresh mint, chopped: Whole-recipe edible weight.
- Plain natural yoghurt: Whole-recipe edible weight.
- Mayonnaise: Whole-recipe edible weight.
- Gherkins, finely chopped: Whole-recipe edible weight.
- Capers, rinsed and chopped: Whole-recipe edible weight.
- Flat-leaf parsley, chopped: Whole-recipe edible weight.
- Lemon juice, squeezed from wedges at the table: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Sebago potatoes, scrubbed and cut into chips: Potato, sebago, peeled, raw
- Canola oil, divided: Oil, canola
- Iodised salt, divided: Salt, table, iodised
- Flathead fillets, raw: Flathead, fillet, raw
- Plain flour: Flour, wheat, white, plain
- Eggs, 2 × about 50 g without shell: Egg, chicken, whole, raw
- Dried breadcrumbs: Breadcrumbs, white
- Sweet paprika: Paprika, dry powder
- Frozen green peas: Pea, green, frozen, boiled, drained
- Fresh mint, chopped: Mint, fresh, raw
- Plain natural yoghurt: Yoghurt, natural, regular fat (~3%)
- Mayonnaise: Mayonnaise, traditional (>65% fat), commercial
- Gherkins, finely chopped: Gherkin, pickled, drained, commercial
- Capers, rinsed and chopped: Capers, pickled, canned, drained
- Flat-leaf parsley, chopped: Parsley, continental, fresh, raw
- Lemon juice, squeezed from wedges at the table: Juice, lemon