Good-for-you Fish and Chips

Name: Good-for-you Fish and Chips
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4
Ingredients: 450 g (1lb) potatoes, skin on, cut into chips; Olive oil spray; 1 tsp. coriander seeds; ½tsp dried chilli flakes; 50 g (2oz) dried breadcrumbs; Finely grated zest of 1 lemon; 25 g (1oz) plain flour; 1 large egg, beaten; 4 white fish fillets, skinned; 350 g (12oz) frozen peas; Small handful chopped mint leaves, stalks reserved; 3 tbsp. low-fat crème fraîche

Deep-fried fish and chips are yummy but so full of fat. Here’s a guilt-free version…

By The Good Housekeeping Cookery TeamPublished: 24 October 2009

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Food, Dishware, Tableware, Ingredient, Serveware, Plate, Fried food, Produce, Breakfast, Deep frying,

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Yields:

Prep Time:

20 mins

Cook Time:

30 mins

Total Time:

50 mins

Ingredients

450 g (1lb) potatoes, skin on, cut into chips
Olive oil spray
1 tsp. coriander seeds
½tsp dried chilli flakes
50 g (2oz) dried breadcrumbs
Finely grated zest of 1 lemon
25 g (1oz) plain flour
1 large egg, beaten
4 white fish fillets, skinned
350 g (12oz) frozen peas
Small handful chopped mint leaves, stalks reserved
3 Tbsp. low-fat crème fraîche

Directions

1. Step 1
  Preheat oven to 220ºC (200ºC fan) mark 7; put in a non-stick baking sheet to heat up. Bring a pan of lightly salted water to the boil. Parboil chips for 5min. Drain; leave to steam-dry in colander for 2min. Spread in one layer on baking sheet; spray with oil. Cook for 30min, turning once and spraying once more with oil.
2. Step 2
  Preheat grill to medium. In a pestle and mortar, crush coriander and chilli flakes. Stir into breadcrumbs; add lemon zest; season.
3. Step 3
  On three separate plates, lay out flour, egg and breadcrumb mix. Dip a fish fillet into flour, then egg, then breadcrumbs. Repeat with remaining fillets. Spray lightly with oil and grill for 4-5min per side.
4. Step 4
  Cook peas with the mint stalks in a pan of lightly salted boiling water. Drain; remove stalks; mash roughly. Stir in chopped mint and crème fraîche. Serve fish with peas, chips, a lemon wedge and tomato ketchup.

Per Serving:

Calories: 346
Total carbs: 37 g
Sugars: 5 g
Total fat: 7 g

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The Good Housekeeping Cookery Team

An experienced and highly skilled team of food writers, stylists and digital content producers, the Good Housekeeping Cookery Team is a close-knit squad of food obsessives. Cookery Editor Emma Franklin is our resident chilli obsessive and barbecue expert, who spends an inordinate amount of time on holidays poking round the local supermarkets seeking out new and exciting foods. Senior Cookery Writer Alice Shields is a former pastry chef and baking fanatic who loves making bread and would have peanut butter with everything if she could. Her favourite carb is pasta, and our vibrant green spaghetti is her weeknight go-to. Lover of all things savoury, Senior Cookery Writer Grace Evans can be found eating crispy corn and nocellara olives at every opportunity, and will take the cheeseboard over dessert any time (though she cannot resist a slice of tres leches cake). With a wealth of professional kitchen know-how, culinary training and years of experience between them, they are all dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work (and if they don’t – we’ll have the answer for why*) every time (*90% of the time the answer is: “buy an separate oven thermometer”!).

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