Baked Fish & Chips with Mushy Peas
60 mins
Nutritional Information
4 servings
Ingredients
For the Fish:
4 cod fillets (600g)
100g wholemeal flour
2 large eggs, beaten
100g wholemeal breadcrumbs
1 tbsp mixed herbs
1/4 tsp sea salt
1/4 tsp black pepper
For the Chips:
800g Maris Piper potatoes
2 tbsp olive oil (30ml)
1 tsp paprika
1/2 tsp garlic powder
1/4 tsp sea salt
For the Mushy Peas:
400g frozen garden peas
1 tbsp butter (15g)
1 tbsp fresh mint, chopped
1/4 tsp sea salt
Splash of water
For the Tartare Sauce:
150g low-fat yoghurt
2 tbsp capers, chopped (30g)
2 gherkins, finely diced (30g)
1 small shallot, finely diced
1 tbsp fresh dill, chopped
1 tbsp lemon juice
1/4 tsp black pepper
Micronutrient Information
Energy
Protein
Fat
Saturated Fat
Carbohydrates
Sugar
Fibre
Method
Total
2400 kcal
156 g
72 g
16 g
280 g
24 g
36 g
Step 1 - Preheat oven to 220°C (200°C fan)
Step 2 - Cut potatoes into thick chips, rinse and pat dry thoroughly
Step 3 - Toss chips with olive oil, paprika, garlic powder, and salt
Step 4 - Spread chips on a baking tray and bake for 35 minutes, turning halfway
Step 5 - Set up three bowls: flour, beaten egg, and seasoned breadcrumbs
Step 6 - Coat each fish fillet in flour, then egg, then breadcrumbs
Step 7 - Place fish on a lined baking tray
Step 8 - Bake fish for 20-25 minutes until golden and cooked through
Step 9 - For mushy peas, boil peas until tender (about 4 minutes)
Step 10 - Drain, reserving some cooking water
Step 11 - Add butter, mint, salt and mash, adding a splash of water if needed
Step 12 - For tartare sauce, mix all ingredients in a bowl
Step 13 - Allow sauce to chill for at least 15 minutes before serving
Step 14 - Serve fish with chips, mushy peas, and tartare sauce