Fish shop wraps

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Fish_Shop_Wraps_

Serves 4


3 tbsp plain flour
Salt and black pepper
1 large egg, beaten
60g breadcrumbs
Zest and juice of ½ a lemon
4 hake, haddock, coley or cod fillets
Vegetable oil, for frying
180g petits pois
1 tbsp fresh mint leaves, chopped
4 large flour tortillas
1 Little Gem lettuce, chopped


  1. Preheat the oven to 200 ̊C/180 ̊C fan/gas mark 6.
  2. Place the flour in one shallow bowl and season with salt and black pepper. Beat the egg and milk together in a second shallow bowl and place the breadcrumbs and lemon zest in a third.
  3. Cut each fillet of fish into three chunky fingers. Dredge each piece in the flour, then the egg and then the breadcrumbs. Set aside on a plate.
  4. Line a large baking tray with parchment paper and brush with rapeseed or vegetable oil. Place the fish pieces on top and drizzle with a little more oil. Bake for 18-20 minutes until golden brown.
  5. Meanwhile, cook the peas according to package instructions, then drain well. Add the lemon juice, mint and some salt and pepper and mash gently.
  6. Warm the tortilla wraps in the microwave for 20 seconds.
  7. Top each tortilla with some of the peas, some chopped lettuce and three pieces of fish. Wrap tightly, then serve.

Per Serving: 417kcals, 14.4g fat (3.8g saturated), 44.7g carbs (4.9g sugars), 27g protein, 5.8g fibre, 0.651g sodium


 

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