Healthy fish and chips recipe

  • Serves 4
  • 1 hr
  • 450 calories / serving
  • Healthy
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This all-time favourite goes through a healthy makeover but without losing flavour and deliciousness. It uses baked sweet potatoes with a sprinkling of paprika, as well as baked white fish, finished off with a good squeeze of fresh lemon juice.

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Cut the sweet potato into thick wedges and place in a shallow roasting tray. Pour over half the olive oil, season well and sprinkle with the paprika, if using. Mix well to combine. Bake for 30 minutes in the preheated oven, turning halfway through.
  2. Meanwhile, season the fish fillets and place well apart on a lightly oiled baking sheet. Put the breadcrumbs in a large shallow dish, then add the lemon zest, Parmesan, parsley and the remaining oil. Season well and mix together. Divide the crumbs evenly between the fish fillets, pressing onto the top of each one. 
  3. Bake on the top shelf of the oven for the last 10-12 minutes of the sweet potatoes’ cooking time, or until the crumbs are golden, the fish is opaque and the potatoes are golden and crisp. Serve with peas and lemon wedges.

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  • Ingredients

  • 750g (1 1/2lb) sweet potatoes
  • 2 tbsp light olive oil
  • 1 tsp sweet paprika (optional)
  • 4 white fish fillets, such as cod or haddock, approx 150g (5oz) each
  • 75g (3oz) breadcrumbs
  • 1 lemon, zested
  • 25g (1oz) Parmesan, finely grated
  • 2 tbsp chopped flat leaf parsley
  • peas, to serve
  • lemon wedges, to serve
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  • Energy 1902kj 450kcal 23%
  • Fat 9.6g 14%
  • Saturates 2.4g 12%
  • Sugars 12.1g 13%
  • Salt 1.2g 20%

of the reference intake
Carbohydrate 59.4g Protein 33.9g Fibre 7.4g


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