Chunky ‘chip shop’ fish and pea wraps

Chunky ‘chip shop’ fish and pea wraps
  • Serves icon Serves 4
  • Time icon Hands-on time 30 min

Cod is coated in panko breadcrumbs and fried until golden, then stuffed inside  tortilla wraps with minty peas, curry sauce and lettuce. It’s a fantastic midweek meal or lunch the next day.

Nutrition: per serving

Calories
530kcals
Fat
17.9g (3.5g saturated)
Protein
27.4g
Carbohydrates
61g (7.7g sugars)
Fibre
7.6g
Salt
2g
Calories
530kcals
Fat
17.9g (3.5g saturated)
Protein
27.4g
Carbohydrates
61g (7.7g sugars)
Fibre
7.6g
Salt
2g

Ingredients

  • 2 tbsp plain flour
  • 1 large free-range egg, beaten
  • 60g panko crumbs
  • Finely grated zest and juice 1 lemon
  • 300g sustainable cod loin or other chunky white fish
  • Vegetable oil for frying
  • 175g frozen petits pois
  • 1 tbsp chopped fresh mint leaves
  • 200ml good-quality curry sauce from a jar
  • 4 flour tortilla wraps
  • Little gem lettuce, separated into leaves

Method

  1. Put the flour, egg and panko crumbs into 3 separate shallow bowls. Season the flour well with salt and freshly ground black pepper, then stir lemon zest into the panko crumbs.
  2. Cut the cod loin into 8 chunky fingers. Toss each fish finger first in the flour, then the egg, then coat well with the panko crumbs. Set aside on a plate. Heat a good glug of the vegetable oil in a large heavy-based frying pan. When hot, add the fish fingers and cook for 8-10 minutes until cooked through, turning carefully but frequently so they turn evenly golden brown.
  3. Meanwhile, cook the peas according to the instructions on the packet, then drain. Gently mash the peas with the juice of ½ lemon, most of the mint and salt and pepper to taste.
  4. Warm the curry sauce and tortilla wraps separately in the microwave. Lay a tortilla per person on a plate, then top with some of the peas, a couple of gem lettuce leaves and 2 hot fish fingers. Finally, drizzle with some of the curry sauce. Wrap tightly, then serve with the remaining curry sauce on the side to dip into.

delicious. tips

  1. If you’re feeling especially hungry, serve with a portion of chunky oven chips.

Recipe By

The delicious. food team

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