Baked fish, sweet potato chips and mushy peas
Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 4
Nutrition: Per serving
Energy
546 Kcal
Fat
5.9g
Saturates
1.4g
Sugars
17g
Salt
0.98g
A healthy twist on a take-away fish and chip supper
Ingredients
Sweet potato chips:-
800g sweet potatoes, unpeeled and cut into 2cm thick chips
Cooking oil spray, approx. 4 squirts
Breaded fish:-
2 eggs
3 tbsp plain flour
150g fresh fine wholemeal breadcrumbs
Handful of chopped parsley, finely chopped
600g skinless and boneless firm white fish fillets, such as haddock, cut into 2cm thick strips
Mushy peas:-
250g frozen peas
2 tbsp 0% fat Greek yogurt
Small handful of chopped mint leaves
Zest of 1/2 lemon
11/2 tbsp lemon juice
Freshly ground pepper
Method
Preheat the oven to 190C/ 170C fan oven/ gas mark 5. Line 2 large baking trays with baking paper.
Arrange the sweet potato chips on one of the prepared trays and spray with a little oil. Shake to make sure the chips are equally covered in oil. Bake for 25-30 mins, turning once.
Meanwhile, lightly beat the eggs in a shallow bowl with 2 tbsp water.
In another bowl, mix the parsley and breadcrumbs together.
Put the flour into a separate bowl.
Dip each strip of fish into the flour, then the egg mixture, then the breadcrumbs. Put the coated fish on to the second baking tray, then cook for 15 mins or until the fish is golden and cooked through.
While the fish and chips are cooking, cover the peas with water, bring to the boil and boil for 4 mins.
Drain and mash the peas with the yogurt, mint, lemon zest and juice and season with pepper. Serve with the baked fish and sweet potato chips.