Herby fish and chips

Enjoy making this healthier version of a much-loved British classic
2 ratings
Recipe by: Sarah Drabble | Healthy You Editor

Fish and chips are about as British as it gets, but when it’s deep fried, it should only be a very occasional treat. Anyway, as much as I love fish and chips, I always end up leaving half the batter as I don't like the greasy taste and feel in my mouth. Try this healthier version, full of flavour rather than fat.

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Ingredients
  • 1 tablespoon vegetable oil
  • 1 large sweet potato, washed and cut into wedges
  • 1 teaspoon smoked paprika (optional)
  • 2 x 140g fillets skinless white fish, such as cod
  • 1 teaspoon reduced-fat spread, melted
  • 30g wholemeal breadcrumbs
  • 1 lemon, ½ for zest and juice; ½ cut into wedges
  • 1 teaspoon parmesan cheese, finely grated
  • Handful fresh parsley, chopped
  • 160g frozen peas or petit pois
  • Handful mint, chopped (optional)
Time
40 minutes
SERVES:
2
CALORIES:
502
FAT:
10.9g
SALT:
0.8g
SUGAR:
17.7g
5 A DAY:
4
Method
  1. Preheat the oven to 200ºC/Fan 180ºC.
  2. Pour the oil into a non-stick roasting tin, and place in the oven to warm for 2–3 minutes.
  3. Remove the roasting tin from the oven and add the sweet potato wedges. Gently shake the tin until the wedges are coated with a thin layer of oil, then sprinkle with paprika. Return the roasting tin to the oven to cook for around 30 minutes, turning at least once, until cooked through and golden brown.
  4. While the wedges cook, place the fish onto a foil-lined baking tray.
  5. In a bowl, mix together the melted spread, breadcrumbs, lemon zest and juice, parmesan cheese and parsley. Spoon half the mixture onto each fish fillet and spread to cover the top.
  6. Place in the oven, beneath the wedges, and cook for 10–12 minutes, depending on the thickness of the fillet, until the fish is opaque and flaky.
  7. Cook the peas as instructed. Drain and serve, or add the mint and mash using a fork or a blender.
  8. Serve immediately, with a wedge of lemon.
Add 1 tablespoon of low-fat plain yoghurt to the peas for a richer flavour