4 large baking potatoes, peeled and cut into chips
Low-calorie cooking spray
4 thick skinless and boneless cod loin fillets
1 large egg, separated
2 slices wholemeal bread (from a small 400g loaf), whizzed into breadcrumbs in a food processor
Frozen peas, to serve
8 tbsp passata mixed with 4 tbsp tomato pure, to serve
For the tartare sauce: 2 tbsp capers, drained and rinsed
4 tbsp drained and roughly chopped jarred gherkins
1 small red onion, finely chopped
2 tbsp finely chopped fresh dill
2 level tbsp extra-light mayonnaise
200g fat-free natural fromage frais
1 tbsp finely grated unwaxed lemon zest
1 Preheat your oven to 200C/fan 180C/gas 6. Boil the chips for 3-4 minutes, then drain well. Spread on a non-stick baking tray in a single layer and spray with low-calorie cooking spray. Season and bake for 20-25 minutes, or until golden.
2 Meanwhile, line a baking tray with baking paper and place the fish on top.
3 Whisk the egg white in a large bowl until it forms soft peaks. Whisk the egg yolk in a separate bowl and gently fold into the egg white. Season, stir gently to mix, then spoon the batter onto the tops of the fish. Scatter a quarter of the breadcrumbs evenly over each fillet and bake alongside the chips for 10-12 minutes, or until the fish is cooked through and lightly browned.
4 Boil the peas, then drain. Mix together the tartare sauce ingredients and season. Serve 1 fish fillet and a quarter of the tartare sauce per person with the chips, peas and ketchup.