Fish and chips is a traditional British meal which is not exactly one of the healthiest dishes in the world. This meal usually comes battered and deep fried which is delicious but the worst nightmare of any fitness fanatic.
Our healthy fish and chips recipe uses no batter and instead the cod is seasoned with lemon and parsley to bring out its delicate flavour. Chips are oven cooked which hugely reduces the amount of fat when compared to deep frying. Green peas are a potent source of antioxidants including zinc and vitamins C and E.
Tip: Cod is an excellent source of lean protein and vitamin B12 as well as a great source of heart-healthy omega-3 fatty acids. Vitamin B12 helps you convert food into useful energy as well as reducing the risk of cardiovascular disease.
Macros: Calories 525 kcal, Protein 38.5g, Carbs 54.5g, Fat 15.8g
- 4 Cod Fillets (520g)
- Handful of Parsley
- Juice of Half a Lemon
- 15g Butter
- 400g of Frozen Peas
- 1 Red chilli
- Handful of Mint Leaves
- 1 tbsp Olive Oil
- Juice of Half a Lemon
- 1200g King Edward Potatoes
- 30g Extra Virgin Coconut oil
- Black Pepper
- Pinch of Salt
1. First put the kettle on to boil, preheat the oven to 220C (430F). Half the potatoes and then cut these halves into 1.5 cm (1/2 inch) thick slices.
2. Chuck the sliced potatoes into a large saucepan and cover with boiling water. Place the pan on the hob to boil for 8-10 minutes.
Meanwhile, finely chop the parsley and soften the butter in the microwave on a low power or defrost setting.
3. Combine the butter, parsley and lemon juice and coat the cod fillets using a pastry brush (if you don’t have one, you can pour the mixture into a flat dish, tossing the fish in the mix until it is covered. The melted mixture will be hot – make sure not to burn yourself).
4. Drain the potatoes then pour them back into the large saucepan. Add the coconut oil, black pepper and salt to the potatoes and mix by turning the pan until the oil has melted and the chips are coated. Spread the chips out onto two baking trays with plenty of space between them, and bake in the oven for 40 minutes.
5. Place the cod fillets into a glass or ceramic baking dish and cover with foil or baking parchment. While the chips are cooking, finely chop the chilli and the mint leaves.
6. When the chips have been in the oven for 25 minutes, turn them over on the tray and turn the oven down to 200C (400F). Returning to the fish, put the tray in the oven and bake the fish for 12-15 minutes depending on the thickness of the fish.
7. Whilst the fish is cooking, pour the frozen peas into a large bowl and cook in the microwave according to the instructions. When the peas are cooked, add the mint, chilli and olive oil and stir well.
8. Blend half the pea mixture until smooth and then combine the blended peas with the remaining whole peas to serve. Remove the cod and chips from the oven and serve garnished with fresh parsley leaves.