Lynn Adams Nutrition

Open Space House

Upper Interfields

Malvern

WR14 1UT

Tel: (+44) 01886 830168

Mob: (+44) 07960 001141

© 2020 by Lynn Adams

Seeded Bread

Fish and Chips

A great, guilt-free alternative for Friday night!

'Breaded' cod is coated with ground almonds and shallow-fried in coconut oil

Oven-baked sweet potato fries

Crushed minted peas and homemade tartare sauce - what could be better?

Serves 2 - easily doubled

‘Breaded’ Fish

 

Ingredients

300g cod loin cut into 4 portions (or other Chunky white fish)

3tbs ground almonds

1 egg beaten

2tbs coconut oil

 

Method

  1. Season the fish well all over with salt and pepper

  2. Dip each portion into the egg to coat all sides

  3. Now roll the fish in the ground almonds to give a light dusting 

  4. Melt the coconut oil in a small frying pan and fry the cod over a moderate heat for about 3 minutes per side - this will depend on the thickness of the fish, so keep your eye on it

  5. Drain on kitchen paper and serve

‘Breaded’ Fish

 

Ingredients

300g cod loin cut into 4 portions (or other Chunky white fish)

3tbs ground almonds

1 egg beaten

2tbs coconut oil

 

Method

  1. Season the fish well all over with salt and pepper

  2. Dip each portion into the egg to coat all sides

  3. Now roll the fish in the ground almonds to give a light dusting 

  4. Melt the coconut oil in a small frying pan and fry the cod over a moderate heat for about 3 minutes per side - this will depend on the thickness of the fish, so keep your eye on it

  5. Drain on kitchen paper and serve

‘Breaded’ Fish

 

Ingredients

300g cod loin cut into 4 portions (or other Chunky white fish)

3tbs ground almonds

1 egg beaten

2tbs coconut oil

 

Method

  1. Season the fish well all over with salt and pepper

  2. Dip each portion into the egg to coat all sides

  3. Now roll the fish in the ground almonds to give a light dusting 

  4. Melt the coconut oil in a small frying pan and fry the cod over a moderate heat for about 3 minutes per side - this will depend on the thickness of the fish, so keep your eye on it

  5. Drain on kitchen paper and serve

Sweet Potato Fries

 

Ingredients

1 large or 2 small sweet potatoes, scrubbed and cut into chips

2tsp coconut oil melted

1tsp brown rice flour

 

Method

  1. Heat oven to 200℃

  2. Toss the chipped potatoes in the melted coconut oil to coat evenly

  3. Now do the same with the brown rice flour (this will help crisp them up)

  4. Lay the fries in a single layer on a parchment covered baking tray

  5. Bake in the oven for about 20 minutes, turning once

  6. Sprinkle with sea salt and serve

Crushed Peas

Ingredients

1 shallot finely chopped

2tsp butter

200g frozen peas

Half a small bunch of fresh mint, leaves picked and finely chopped

 

Method

  1. Start by gently frying the shallot in the butter for about 8 minutes until soft

  2. While they are frying, put the peas in a pan and cover with water

  3. Bring to the boil then switch off the heat and leave the peas in the water until the shallots are cooked

  4. Drain the peas and mix in the shallots and mint

  5. Now crush, either in a food processor or with a masher to a consistency of your choice. I like mine half mushy, half intact

  6. Season and serve

 

Tip: make a big batch and freeze in portions so that you only have to reheat

Tartare Sauce

 

Ingredients

100g good quality mayonnaise

2 medium pickled gherkins finely diced

1 heaped tbs capers roughly chopped

1tbs chopped parsley

 

Method

Mix all the ingredients together and serve

 

Tip: Can be made in advance and stored in the fridge for unto 3 days