Healthy Option Fish and Chips

This week the Independence in the Kitchen team were tasked to think about food they had experienced over the summer holidays and to come up with a recipe that reflected one of the places they visited. We had ideas from Germany, Greece and France but I settled on a British suggestion of Fish and Chips for the team to make on the day – giving it all a healthy baked twist and adding a fresh minted mushy peas and tomato salsa accompaniment.


Baked fish chips mushy peas and tomato salsa

1 skinned cod fillet (or any other white fish such as haddock or Pollock)

50g fresh breadcrumbs (or blitz a slice of fresh bread in the food processor)

Flat leaf parsley small bunch

1 Lemon

1 large baking potato

olive oil

Pinch Seasalt

50g frozen peas

fresh mint (small bunch)

knob of butter

2 salad tomatoes

1 spring onion

Preheat the oven to 200C and put a baking tray in the oven to warm.

Wash the potato and length ways into 6 or 8 wedges.

Pop into a bowl and drizzle a small amount of olive oil over it and toss the wedges in the oil.

Tip the wedges into the baking tray and sprinkle with salt.

Return to the oven putting the timer on for 40 minutes.

Chop half the parsley finely and zest the lemon into a bowl. Mix in the breadcrumbs,  place the cod on an oiled baking sheet. Top the fish with the breadcrumb mixture and once the 40 mins are up cook alongside the chips for 10 minutes.

To make the salsa: Boil the kettle and make a small cross cut in the bottom of each tomato. Place in a heatproof bowl and cover with the boiled water. When cooled a little remove with a spoon and peel off the skin. Cut into quarters and remove the seeds and core. Finely chop the tomatoes. Finely slice the spring onion and chop the remaining parsley. Mix together. Juice ½ the lemon and add to taste, leave to one side for the flavours to develop.

To make the mushy peas place the peas in pan with a small amount of boiled water. (Just enough to cover the bottom of the pan by about 1 cm.) Simmer for 5 minutes and drain. Return the peas to the pan with the butter, add some of the juice of the remaining half of the lemon to taste and add chopped fresh mint leaves. Mash together to form a lumpy paste!

Serve the chips, cod, salsa and peas together and enjoy!



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