Healthy Fish and Chips

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Everyone loves fish and chips but its not always the healthiest meal to be tucking into.  Recreate your favourite take away with my simple but rather different, healthy alternative.

My fish is coated in a parsley crust served with sweet potato and carrot chips and lemon garden peas.  Everyone I know loves sweet potato chips but they are still full of vitamins and minerals which makes it okay to have a good few if you want.   Please note my potato and carrot chips are not crispy; I used no fat to cook them and I didn’t soak them (crispy potato fries are another blog for another day).

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I think that the fish you use here is completely open to interpretation.  I used smoked haddock in my first attempt, which really held its own but tried hake the second time which I felt worked better as it let the breadcrumbs play more of a role.  Use whatever fish you have at home and I’m sure you’ll get different interesting results.

Parsley and mint are a good flavour combination so I tried adding mint to my peas on my second go at this recipe and got good results.  Up to your taste buds though as to whether that is something you might fancy??

Just a note on the breadcrumbs, if you create your own breadcrumbs using a processor make sure they are as fine as you can get them.  I found that using a finer breadcrumb had better results creating a more stable and ‘crusty’ crust.

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Healthy Fish and Chips

 

Ingredients
Serves 2
For the fish
2 pieces of fish (skinless)
60 – 70 g of breadcrumbs (very fine)
1 tsp parsley
1 egg

 

For the chips
1 small sweet potato (peeled and cut into chips)
2 carrots (peeled and cut into chips)

 

For the peas
80 g frozen or tinned garden peas
Half a lemon (cut into wedges)

 

Method
Preheat the oven at 200ºc/392ºf/gas mark 6
Line a roasting dish with foil and add all the chopped sweet potato and carrot chips.  Season and cook in the oven for 50-60 minutes until they are soft on the inside but slightly crispy on the outside.
Meanwhile mix your breadcrumbs with parsley, sage and seasoning.  Add to a plate ready to coat your fish.  Whisk the egg in a cup and then pour onto a second plate.
Dip the fish firstly into the egg, making sure it is completely coated, then move the fish over to the breadcrumb plate and cover the pieces in the crumbs pressing them in and making sure that the whole surface is covered.  Place on a baking tray, with a couple of sprays of calorie spray on to help stop the fish sticking, then cook in the oven for 20-25 minutes until the fish is cooked through and the crumb is starting to brown.
Heat the peas up as per packet instructions.  Juice a couple of the wedges of lemon and add to the peas to taste.
Serve your fish, chips and peas with a lemon wedge on the side.  Delicious.
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Did you love my Healthy Fish and Chips
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