Name: Fish and Chips aus dem Ofen
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 2 Portionen
Ingredients: 300 g Kabeljaufilet (2 Stück); 60 g Weizenmehl; 50 g Ei (1 Stück); 60 g Semmelbrösel aus Weißbrot; 500 g Kartoffeln; 30 g Rapsöl (3 EL); 150 g Erbsen; 20 g Mayonnaise (1 EL); Zitrone, Essiggurke, Minze, Salz, Pfeffer

Recipes Mains

55minutes, 30 of them waiting

755Calories

45gProtein

2servings

Mains Weight gain Muscle high protein

No deep fryer, no beer batter: the fish gets a crumb crust and the potatoes roast beside it. It tastes of the coast without the kitchen smelling of it afterwards.

Ingredients

Forservings

300 gCod fillet (2 piece)
60 gPlain flour
50 gEgg (1 piece)
60 gwhite breadcrumbs
500 gPotatoes
30 gCanola oil (3 tbsp)
150 gPeas
20 gMayonnaise (1 tbsp)
Lemon, gherkin, mint, salt, pepper

How to make it

Roast the potato wedges with two thirds of the oil and salt at 220 degrees for thirty minutes.
Salt the fish, coat it in flour, egg and breadcrumbs, drizzle with the rest of the oil, onto the tray for the last fifteen minutes.
Cook the peas and crush them roughly with the mint. Stir the mayonnaise with chopped gherkin and lemon into a tartare sauce.

One tip

Ten minutes in cold water first and the potatoes turn crisper.

Nutrition per serving

Calories	755
Protein	45 g
Fat	22 g
Carbs	93 g

Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.

Your daily need

kcal —

2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.