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recipe image Lighter Fish and Chips

Lighter Fish and Chips

Lighter Fish and Chips

Takeaway fish and chips are hugely calorific, however there is no need to deny yourself, with this healthier homemade version which provides about 500 calories per portion and is very simple to prepare.

Takeaway fish and chips are hugely calorific, however there is no need to deny yourself, with this healthier homemade version which provides about 500 calories per portion and is very simple to prepare.

  • Prep time20 minutes
  • Ready In55 minutes
  • Servings2 portions
  • DifficultyEasy

Ingredients

Chips
  • 2 medium potatoes (approx. 300g)
  • ½ tbsp vegetable oil
  • ½ tsp paprika
Fish
  • 2 cod loins (approx. 280g)
  • 15g plain flour
  • Freshly ground black pepper
  • 1 small egg, beaten
  • 1 slice seeded bread (approx. 50g)
  • ½ tsp mixed herbs
  • 1 lemon
Minty peas
  • 160g frozen peas
  • 20g Flora Light
  • Handful fresh mint

Nutritional Guidelines
(per serving)

(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Instructions

  1. Preheat oven to 220°C/200°C Fan/Gas mark 7.
  2. Blitz the bread in a food processor to make breadcrumbs.
  3. Spread the breadcrumbs out on a baking tray and put into the oven for 5 minutes.
  4. Chop the potatoes into wedges, leaving the skin on for extra fibre and taste.
  5. Place them in a bowl with the oil and the paprika and give them a good shake. Place the wedges on the baking tray and put into the oven for 30 minutes.
  6. Remove the breadcrumbs from the oven, putting them onto a shallow bowl. Add the zest of half a lemon and the mixed herbs into the breadcrumbs and mix.
  7. Next prepare the fish. Put the flour onto a plate and season with black pepper. Break the egg into a shallow bowl.
  8. Coat each cod fillet on all sides in the flour, followed by egg and then the breadcrumbs, then place the fillets on a baking tray.
  9. Put into the oven for approximately 20 minutes. Turn the wedges.
  10. While the fish and chips are cooking, prepare the minty peas. Cook the peas as per packet instructions. Smash together with the Flora Light and chopped mint – you can do this with a fork or a masher, leaving them chunky.
  11. Check the fish is thoroughly cooked through and piping hot and the chips are golden and crisp.
  12. Serve with the minty peas and lemon wedges.
Nutrition information per serving: Energy 2055kJ/ 488kcal, Fat 11.5g, of which Saturated Fat 2.2g, Carbohydrates 52.7g, of which Sugars 6.7g, Fibre 9.6g, Protein 38.5g, Salt 0.78g.