Recipe home
Good-for-you fish and chips
Ingredients
450g (1lb) potatoes, skin on, cut into chips
Olive oil spray
1tsp coriander seeds
½tsp dried chilli flakes
50g (2oz) dried breadcrumbs
Finely grated zest of 1 lemon
25g (1oz) plain flour
1 large egg, beaten
4 white fish fillets, skinned
350g (12oz) frozen peas
Small handful chopped mint leaves, stalks reserved
3tbsp low-fat crème fraîche
Deep-fried fish and chips are yummy but so full of fat. Here’s a guilt-free version…
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Method
Preheat oven to 220ºC (200ºC fan) mark 7; put in a non-stick baking sheet to heat up. Bring a pan of lightly salted water to the boil. Parboil chips for 5min. Drain; leave to steam-dry in colander for 2min. Spread in one layer on baking sheet; spray with oil. Cook for 30min, turning once and spraying once more with oil.
Preheat grill to medium. In a pestle and mortar, crush coriander and chilli flakes. Stir into breadcrumbs; add lemon zest; season.
On three separate plates, lay out flour, egg and breadcrumb mix. Dip a fish fillet into flour, then egg, then breadcrumbs. Repeat with remaining fillets. Spray lightly with oil and grill for 4-5min per side.
Cook peas with the mint stalks in a pan of lightly salted boiling water. Drain; remove stalks; mash roughly. Stir in chopped mint and crème fraîche. Serve fish with peas, chips, a lemon wedge and tomato ketchup.
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