Homemade, healthy fish and chips

This lighter version of the traditional fish supper is packed with flavour
homemade fish and chips with panko breadcrumbs, on a white place with some lemon
2 ratings
Recipe by: Sarah Drabble | Healthy You Editor

Fish and chips is one of my favourite meals, but as both the fish and the chips are deep-fried, there is no denying it isn’t very healthy! So, I created this version, which brings you the delicious flavour of fish and chips, but with fewer calories.

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Ingredients
  • Light cooking oil spray
  • 2 potatoes, suitable for roasting, cut into chips
  • Freshly ground black pepper, to taste
  • 1 tablespoon wholemeal flour, sieved
  • ½ teaspoon smoked paprika (optional)
  • 2 thick fillets of skinless white fish, like cod, haddock, pollock or pouting (about 120g per fillet)
  • 1 medium egg, beaten
  • 40g panko breadcrumbs
  • 160g frozen petits pois
  • 2 teaspoons olive oil
  • Small handful fresh mint, leaves only, finely chopped (optional)
Time
45 minutes

Nutrition information (per serving)

SERVES:
2
CALORIES:
576
FAT:
14g
SALT:
0.7g
SUGAR:
7.8g
5 A DAY:
1
Method
  1. Preheat the oven to 210ºC/Fan 190ºC.
  2. Lightly coat a baking tray with cooking spray. Evenly spread out the potato chips on the tray and coat with more cooking spray – spraying from a height will ensure all sides receive a fine coating. Season with black pepper and place on the lower shelf of the oven to bake for about 30–35 minutes until the chips are golden brown and crispy on the edges.
  3. Meanwhile, season the flour with paprika and black pepper, then dip each fish fillet into the seasoned flour to finely coat all over. Then dip in the egg, allowing any excess to drip off the fish, and finally coat in the panko breadcrumbs. Place the fish on a baking tray lined with baking paper and put on the top shelf of the oven to bake for about 20 minutes, until cooked through.
  4. To make the mushy peas, cook the petits pois in the microwave for 3 minutes or in a pan of boiling water for about 7 minutes. Drain, add the olive oil and mint, and mash. For a smoother finish, blend using a handheld blender.
Serve immediately with a sprinkle of malt vinegar or a squeeze of lemon.