Name: Fab fish, chips and peas
Prep time: 10 minutes
Cook time: 40 minutes
Yield: 2
Ingredients: 2 large potatoes (400g), cut into thick chips and parboiled for 5 minutes; 2 tsp rapeseed oil + 1 tsp for the fish; 2 x 200g pieces white fish fillet of your choice; 2 heaped tsp plain flour; 200g frozen peas; 2 tsp tartare sauce; 2 tsp low-fat yogurt; lemon wedges and freshly ground black pepper, to serve

This version is just as tasty and healthier than a chip shop version.

Serves

Prep

10 minutes

Cook

40 minutes

Nutritional Information:

Each 520g serving contains (excludes serving suggestion)

KCal: 497
Carbs: 53.2g
Fibre: 9.5g
Protein: 46.5g
Fat: 8.7g
(Low)
Saturates: 1.3g
(Low)
Sugars: 5.1g
(Low)
Salt: 0.6g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

2 large potatoes (400g), cut into thick chips and parboiled for 5 minutes
2 tsp rapeseed oil + 1 tsp for the fish
2 x 200g pieces white fish fillet of your choice
2 heaped tsp plain flour
200g frozen peas
2 tsp tartare sauce
2 tsp low-fat yogurt
lemon wedges and freshly ground black pepper, to serve

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Method

Step 1

Preheat the oven to 220ºC/gas 7.

Step 2

Toss the parboiled chips in 2 tsp oil and season with plenty of black pepper. Spread the chips out on a non-stick baking sheet and cook for 25-30 minutes until golden and tender.

Step 3

Meanwhile, put the fish fillets onto a plate and dredge with flour, making sure they are well coated.

Step 4

Heat a non-stick frying pan over a medium heat and add the remaining tsp of oil, wiping it around the pan with kitchen paper.

Step 5

Shake off any excess flour and carefully lay the fish fillets down in the pan and cook for 3-4 minutes on each side.

Step 6

Heat the peas in a small pan of boiling water, drain then roughly mash. Mix the tartar sauce and yogurt together.

Step 7

Serve fish, chips, peas and tartar sauce with a sprinkle of black pepper, a wedge of lemon and a salad garnish.

Recipe tips

Dredging fish with flour before frying stops the surface of the fish from burning.
For extra flavour you can add seasoning to the flour – just salt and pepper, or spices such as Chinese five spice or smoked paprika.
Use fine chickpea flour for a gluten-free alternative.

Fab fish, chips and peas

Nutritional Information:

Ingredients

Method

Step 1

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Step 7

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