Healthy homemade fish and chips

Name: Healthy homemade fish and chips
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: British, European
Ingredients: 4 potatoes, scrubbed, each cut into 8 wedges; 1 tablespoon vegetable oil; 75g dried white or wholemeal breadcrumbs; 1 egg, beaten with 2 tbsp cold water; 4 fillets skinless white fish, like haddock, cod or pollock; 300g peas; 1 pinch ground black pepper (optional)

4 steps

Prep:20minCook:20min

Fish and chips is a seaside classic in the UK!

Updated at: Thu, 17 Aug 2023 03:43:59 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories385.2 kcal (19%)

Total Fat6 g (9%)

Carbs54.6 g (21%)

Sugars6.9 g (8%)

Protein27.6 g (55%)

Sodium381 mg (19%)

Fiber8.7 g (31%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4potatoes

scrubbed, each cut into 8 wedges

1 tablespoonvegetable oil

75gdried white breadcrumbs

or wholemeal

1egg

beaten with 2 tbsp cold water

4fillets skinless white fish

like haddock, cod or pollock

300gpeas

1 pinchground black pepper

optional

Instructions

Step 1

Preheat the oven to 200C (fan 180C, gas mark 6). Lightly grease a baking sheet with a little vegetable oil.

Step 2

Put the potato wedges into a roasting tin. Add the remaining vegetable oil and toss to coat. Season with black pepper. Transfer to the oven to bake for 35 to 40 minutes, turning them over after 20 minutes.

Step 3

Meanwhile, sprinkle the breadcrumbs onto a large plate. Season with a little pepper. Dip each fish fillet in the beaten egg, then coat in the breadcrumbs. Place on the baking sheet, then transfer to the oven when you turn the potatoes, so that it cooks for 15 to 20 minutes. To check that the fish is cooked, it should flake easily when tested with a fork.

Step 4

Heat the peas in a saucepan or the microwave, then serve with the fish and chips.

View on nhs.uk

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