Healthy fish and chips recipe

  • Serves 4
  • 5 mins to prepare and 30 mins to cook
  • 515 calories / serving
  • Healthy
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This all-time favourite goes through a healthy makeover but without losing flavour and deliciousness. Replacing the traditional fried fish and chips, this recipe bakes crumbed white fish fillets and sweet potato wedges for a lighter result. What’s more, these ingredients can be cooked straight from the freezer, making this recipe perfect for a quick and easy midweek meal when you need to feed the whole family.

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Lightly brush a shallow roasting tray with oil then add the frozen sweet potato wedges. Sprinkle with the paprika (if using) and bake for 10 mins in the preheated oven.
  2. Meanwhile, place the frozen fish fillets well apart on a lightly oiled baking sheet. Put the breadcrumbs in a bowl, then add the lemon zest, Parmesan, parsley and 1 tbsp of oil. Season with black pepper and mix together.
  3. After 10 mins in the oven, turn the potato wedges, brushing with a little more oil if sticking. Return them to the middle shelf of the oven and put the fish fillets on the top shelf. Bake for another 5 mins.
  4. Drain off any liquid released from the fish then divide the breadcrumb mixture evenly between the fillets, pressing down firmly onto the top of each one with the back of a spoon. Return to the oven and leave everything to cook for another 15-18 mins, or until the crumbs are golden, the fish is opaque and the potatoes are golden and crisp. Serve with peas and lemon wedges on the side. 

Cook’s tip: If you sit the potato wedges upright on the baking tray as they bake, you won’t need to turn them as they cook.

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  • Ingredients

  • 700g frozen sweet potato wedges
  • 1 tbsp light olive oil, plus extra for brushing
  • 1 tsp sweet paprika (optional)
  • 4 frozen hake fish fillets, approx 100g each
  • 50g breadcrumbs
  • 1 lemon, zested, plus extra wedges to serve
  • 25g Parmesan, grated
  • 2 tbsp chopped flat leaf parsley
  • frozen peas or petits pois, cooked to pack instructions, to serve
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  • Energy 2165kj 515kcal 26%
  • Fat 19g 27%
  • Saturates 3g 16%
  • Sugars 27g 30%
  • Salt 1.7g 28%

of the reference intake
Carbohydrate 56.9g Protein 27.2g Fibre 7.9g


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