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Homemade Fish and Chips

Good for dietary types:

Fish

Download the print version here

Prep Time:

10 minutes

Cook Time:

40 minutes

Difficulty level:

Easy

Serves:

Nutrition

Sodium:

1301.2mg

Calories:

521 kcal

Protein

58g

Potassium:

470.6mg

Fibre:

6.3g

Carbohydrates:

8.8g

Fat:

8.8g

Saturated Fats:

Polyunsaturated Fats:

Monounsaturated Fats:

2.2g

Sugar:

Vitamin A:

Vitamin C:

21.6%

Calcium:

6.8%

Iron:

17.1%

About the Recipe

A healthy 'fakeaway' dinner that's supper quick and not cooked in oil, making it a healthier version to a British classic.

I've used normal white potatoes for this recipe but you could swap these for sweet potatoes and add some rosemary into the mix for extra flavour. Did you know, not peeling the potatoes when making the wedges ensures you keep the fibre content.

Remember to serve with a big wedge of lemon for the fish.

Ingredients

FOR THE WEDGES

500g of potatoes, scrubbed and cut into wedges
1 tablespoon vegetable oil
75g dried white or wholemeal breadcrumbs
1 tsp garlic powder
1 tsp of mixed herbs
Salt and pepper

FOR THE FISH

1 egg, beaten
1 tsp garlic powder
1 tsp of mixed herbs
Salt and pepper
4 white fish fillets - either haddock, cod, plaice or pollock weighing 200g each

FINISH WITH

Petit pois or home-made mushy peas

Preparation

Steps

Preheat the oven to 200°C/180°C fan/400°F/gas mark 6.
Lightly grease a baking sheet with vegetable oil.
In a pan, boil the potato wedges for about 10 minutes on a low heat. Once cooked, drain and leave to rest for 5 minutes.
Put the potato wedges into a roasting tin. Add the remaining vegetable oil and lightly toss to coat. Season with garlic powder, mixed herbs and salt and pepper. Transfer to the oven and bake for 40 minutes, turning them half way through.
Meanwhile, beat an egg in a wide bowl.
Onto a large plate add the breadcrumbs and season with the garlic powder, mixed herbs and salt and pepper. Dip each fish fillet in the beaten egg, then coat in the breadcrumbs. Set each piece on a clean plate until all the fish is coated.
Place on a baking sheet, and place in 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.
Serve with petit pois or mushy peas.