Product

Healthier fish & chips

no comments Serves 4 Prep 25 min + chilling Cook 40 min

Ingredients

For the fish

  • 60g cornflakes
  • 3tbsp ground linseed (or other ground seed blend)
  • Zest 1 lemon, plus wedges to serve
  • 1tsp Cajun spice mix
  • 2tbsp chopped fresh flatleaf parsley, plus extra to garnish
  • 4tbsp wholemeal flour
  • 2 egg whites, beaten
  • 4 x 170g white fish fillets


For the chips

  • 450g sweet potatoes, scrubbed and cut into chips
  • 2 carrots, cut into sticks
  • 2 parsnips, scrubbed and cut into sticks
  • 2 courgettes, cut into sticks
  • Cooking oil spray
  • 1tsp smoked paprika

 

For the tartare sauce

  • 125g fat-free Greek yogurt
  • 1tbsp capers, chopped
  • 1 medium gherkin, chopped
  • Juice ½ lemon
  • 2 spring onions, finely chopped
  • 2tbsp chopped fresh flatleaf parsley

Method

  1. Mix all the tartare sauce ingredients together in a small bowl and chill until needed.
  2. To make the coating for the fish, whiz the cornflakes to fine crumbs in a food processor. Tip into a shallow bowl, then mix with the ground seeds, lemon zest and Cajun spice mix. Stir through the 2tbsp chopped parsley.
  3. Put the flour in a second shallow bowl and the egg whites in a third. Dip the fish fillets, one at a time, first into the flour to coat, then the egg white, then the cornflake crumb mix. Put on a plate, cover and chill for 30 min.
  4. Meanwhile, heat the oven to 220ºC/fan 200ºC/gas 7 and line 2 large baking trays with baking paper. Put the sweet potatoes, carrots and parsnips into a microwave-proof bowl and microwave on high for 5 min, stirring halfway through. Transfer the veg to one of the prepared trays along with the courgette sticks. Spray with oil and sprinkle with the paprika, then toss to coat. Bake in the oven for 30–35 min, tossing with a little more spray oil after 15 min.
  5. Meanwhile, put the chilled fish in the second baking tray and bake for the last 18–20 min of the chip cooking time.
  6. When the fish is cooked through and the chips are crisp, divide among 4 plates. Garnish with extra parsley and serve with lemon wedges and the tartare sauce.

How it compares to a classic fish and chips recipe:

Fish and chips recipe per serving: 763kcal, 37.7g protein, 3.7g saturates, 82.3g carbs, 3.4g sugar, 6.1g fibre, 2g salt, 183mg calcium, 2.1mg iron

See below for HFG’s fish and chips nutrition per serving

Nutrition per serving

506 45.9g 10.1g 1.3g 61.3g 18.7g 1.6mg 185mg 61.3g 5.3mg Read more on how we calculate nutrition.

Comments (0)

Leave a comment

Extreme makeovers recipes

More Recipes

Saved to your recipes.

Saved to your articles.

Saved to your diets.