Fish and chips is a Kiwi staple, but the takeaway version is often high in fat and salt. Using panko breadcrumbs and lightly pan frying your fish fillets gives you a healthier version with a beautiful crunch.

Ingredients

• 400g firm-fleshed fish fillets
• 1 cup panko breadcrumbs
• 1/2 cup flour
• 2 eggs, beaten
• Olive or rice bran oil spray
• 1-2 tbsp your choice of herbs and/or spices (optional)
• Salt and pepper to taste

Method

Pat the fish fillets dry with a paper towel. Preheat a frying pan on medium heat with a little oil spray (unless you're doing this in advance and have the time to prep then put these in the fridge for half an hour).

Set up three dipping 'stations'; the first a bowl or plate with flour, the second a bowl with beaten eggs, the third a bowl or plate with panko breadcrumbs.

Add your choice of finely chopped herbs, spices, salt and/or pepper into the panko breadcrumbs and mix it in to combine.

One at a time, take a fish fillet, coat it evenly with flour, dip it in the egg mix, then coat with the panko breadcrumbs pressing them into the flesh slightly. Repeat until all fillets have been coated. If you have the time, lay them evenly on baking paper, cover, then place in the fridge for 30 mins.

When you're ready to cook them, lightly pan fry in oil until outer coating is golden and fish is cooked through. Repeat until all fish is cooked.

Serve with hand cut oven baked chips, fresh salad and a wedge of lemon.

TIP: Getting takeaway fish and chips with the family? Ask if they do grilled fish as an option. Without the deep fried coating it's healthier!