Good-for-you fish and chips

Serves: 4

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Total Time: 50

Prep Time: 20

Cook Time: 30

• 450 gram(s) potatoes, skin on, cut into chips
• Olive oil spray
• 1 teaspoon(s) coriander seeds
• Half teaspoon(s) dried chilli flakes
• 50 gram(s) dried breadcrumbs
• Finely grated zest of 1 lemon
• 25 gram(s) plain flour
• 1 large egg, beaten
• 4  white fish fillets, skinned
• 350 gram(s) frozen peas
• 1 small handful chopped mint leaves, stalks reserved
• 3 tablespoon(s) low-fat crème fraîche

Method

1. 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.
2. Preheat grill to medium. In a pestle and mortar, crush coriander and chilli flakes. Stir into breadcrumbs; add lemon zest; season.
3. 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.
4. 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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