3 Reasons why its heart healthy:
- The fish is baked rather than fried, like your usual chippy takeaway, making the meal much lighter, it is lower in both calories and fat content.
- Using wholewheat breadcrumbs rather than white breadcrumbs and sweet potatoes over white potatoes adds a whopping 1.7 grams of fibre per portion. A diet rich in fibre helps keep our cholesterol levels healthy.
- Serving this with a side of mashed peas is a much healthier option than the typical mushy peas which usually contain added sugar, salt and colours.
Fish & Chips with Mashed Peas
A healthier version of fish and chips from the chippy! This recipe makes a great fakeaway option for those wanting to eat healthier. Whip up as an evening meal or even as a weekend lunch option!
4
servings10
minutes30
minutes40
minutesIngredients
- For the fish:
4 x fresh white fish fillets (such as cod or haddock)
80 g whole wheat breadcrumbs (see recipe notes
1 x lemon, zested
25 g Parmesan, finely grated
2 tbsp fresh parsley (sub for 1 tbsp if using dried)
1/4 tsp ground black pepper
1/2 tbsp olive oil
- For the chips:
2 x medium sweet potatoes
1 tbsp olive oil
1/2 tsp garlic powder
1/4 tsp onion powder
1/4 tsp teaspoon ground black pepper
- For the peas:
330 g frozen peas (or 2 cups
1/2 tbsp olive oil
1 tbsp of chopped fresh basil (sub for ½ tbsp if using dried)
Pinch of ground black pepper
Directions
- Preheat the oven to 220°C. Start by prepping the sweet potatoes. Wash and cut each potato in half before slicing into wedges about ½ inch thick. No need to peel them as leaving the skin on adds extra fibre.
- Put the potato wedges in a large bowl, add the olive oil and toss to coat. Combine the spices for the sweet potatoes, add to the bowl and toss again to coat the wedges. Prepare a baking sheet with grease proof paper or a reusable baking sheet, arrange the wedges into a single layer and cook in the oven for 10 minutes.
- Next prep the fish. Mix the breadcrumbs, lemon zest, Parmesan, parsley, ground black pepper and olive oil in a small bowl. Line a second baking tray and place the fillets on it. Divide the breadcrumb mixture evenly between the 4 fillets and press it down firmly onto the top side of each fillet with your fingers.
- Remove the wedges from the oven and turn each one over. Return to the oven along with the fish and cook for a further 20 until the fish is opaque and the sweet potatoes are soft on the inside and golden.
- While the fish and chips cook, prepare the mashed peas. Boil the peas for 3 minutes, drain and pop them back in the pan along with the olive oil, fresh basil and pepper. Use a hand blender to blitz them until you get a mashed consistency. Alternatively, you can add them to a small food processor and mix that way, or simply mash them up well as you would potatoes.
- Once the fish and wedges are cooked, remove the fish from the oven and set aside. Put the wedges under the grill on a high heat for 2-3 minutes to crisp up before serving everything together.
