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Dukan Diet Fish and Chips


Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
ingredients:
  • 4 ounces butternut squash, peeled and cut into fries
  • 1 large carrot, peeled and cut into chips
  • 2 tablespoons oat bran
  • 1 tablespoon chopped tarragon
  • 1 teaspoon chopped parsley
  • salt and pepper to taste
  • 1 cod fillet
  • 2 tablespoons cornstarch
  • 1 egg, beaten
  • 2 tablespoons fat-free plain Greek yogurt
  • ½ tablespoon capers


Preparation: 

  1. Preheat the oven to 400F
  2. Steam the butternut squash and carrots for 5-6 minutes
  3. Mix together 2 tablespoons of the oat bran with the chopped tarragon and 1 tablespoon with the chopped parsley. Season both well
  4. Dip the cod fillet first into the cornstarch, then the egg and finally the oat bran and tarragon. Place on a baking sheet
  5. Toss the steamed fries in the oat bran and parsley mix and place alongside the fish on the baking sheet. Bake for 12-14 minutes, until the fish is cooked through
  6. Meanwhile, chop the capers and stir into the yogurt
  7. Serve the fish and chips with the yogurt on the side
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31 March 2018 09:19
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11 May 2018 00:56
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