Healthy fish & chips
Did you know?
Fish is a healthy alternative to other types of meat. It is recommended that we eat 2 portions of fish per week, 1 of the portions should be an oily fish (Oily fish contain high levels of omega-3 fatty acids and can help protect us from heart disease). Some oily fish are:
- Salmon
- Trout
- Herring
- Mackerel
- Sardines
- Tuna (fresh only)
- Pilchards
White fish, such as cod and haddock are very low in fat.
Potatoes are a good source of carbohydrate, and provide us with energy.
Potatoes are an excellent source of vitamin C; they provide the highest amount of vitamin C in the British diet (because we eat so many of them).
Cooking with olive oil is a great alternative to using butter. It’s naturally low in saturated fat and high in monounsaturated fat. A diet high in monounsaturated fat is linked with a reduced risk of coronary heart disease.
By adding spices to the potatoes there is no need to add salt. Another easy way to reduce salt intake.
Ingredients
For the fish:
- 4 white fish fillets
- 60g of flour
- 2 tbsp olive oil
For the potatoes:
- 4 large potatoes
- Cajun spice or mild chilli powder (optional)
- 2 tbsp olive oil
Instructions
Pre-heat oven to 200C/fan 180C/gas 6.
For the potatoes:
- Scrub the potatoes and microwave until soft but firm to touch.
- Cut the potatoes lengthways into 6 pieces and place in a oven proof dish. Sprinkle on Cajun spice or mild chilli powder for extra flavour if preferred.
- Drizzle with olive oil or baste lightly with a pastry brush.
- Place in the oven for 30 to 45 minutes until crisp on the outside.
For the fish:
- Put the flour in a bowl.
- Dip the fish fillets and coat well.
- Heat the oil in a large non stick frying pan and cook for 2 minutes on each side or until cooked turning only once.