Healthy fish and chips

(Public Health England)
www.nhs.uk

Ingredients

  • 4 baking potatoes, scrubbed and each cut into 8 wedges
  • 1 tbsp vegetable oil
  • 75g dried white or wholemeal breadcrumbs
  • 1 egg, beaten with 2 tbsp cold water
  • 4 fillets skinless haddock (or cod)
  • 300g mushy peas
  • 1 pinch ground black pepper

Instructions

  1. Preheat the oven to gas mark 6/oven 200C/fan oven 180C. Lightly grease a baking sheet with a little vegetable oil.
  2. Put the potato wedges into a roasting tin. Add the remaining vegetable oil and toss to coat. Season with black pepper. Transfer oven to bake for 35 to 40 minutes, turning them over after 20 minutes.
  3. Meanwhile, sprinkle the breadcrumbs onto a large plate. Season with a little pepper. Dip each fish fillet in the beaten egg, then the breadcrumbs. Place on the baking sheet, then transfer to the oven when you turn the potatoes, so that the fish cooks for 15 to 20 minutes. To check the fish is cooked, it should flake easily when tested with a fork.
  4. Heat the mushy peas in a saucepan and serve with the fish and “chips”.

 

Tips

  1. Not peeling the potatoes means you get more fibre in your diet ‚Äď and they’re quicker to prepare.
  2. If you’re on a budget, try pollock instead of haddock or cod as it’s very economical.
  3. Look out for dried breadcrumbs flavoured with lemon or spices to add extra flavour to the fish, or add some finely grated lemon a pinch of paprika to plain dried breadcrumbs.

Nutritional information

Per portion (i.e. ¬ľ recipe)

  • 1682kJ / 402kcal
  • 34g protein
  • 56g carbohydrate of which 3g sugars
  • 6g fat of which 1g saturates
  • 4g fibre
  • 440mg sodium equivalent to 1g salt
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