Good old fish 'n' chips recipe

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Make your own healthier version of fish and chips at home

Homemade fish and chips
Forget queuing at your local fish and chip shop, it's time to make your own healthier version of the tasty Friday night meal.

Serves: 4

INGREDIENTS

  • 4 baking potatoes scrubbed, each cut into 8 wedges
  • 1 tbsp vegetable oil
  • 75g white or wholemeal breadcrumbs dried
  • 1 egg beaten with 2 tbsp cold water
  • 4 fillets skinless haddock (or cod)
  • 300g mushy peas
  • 1 pinch ground black pepper

METHOD

Preheat the oven to Gas Mark 6/200°C/fan oven 180°C. Lightly grease a baking sheet with a little vegetable oil.

Put the potato wedges into a roasting tin. Add the remaining vegetable oil and toss to coat. Season with
black pepper. Transfer to the oven to bake for 35-40 minutes, turning them over after 20 minutes.

Meanwhile, sprinkle the breadcrumbs onto a large plate. Season with a little pepper. Dip each fish fillet in the beaten egg, then coat in the breadcrumbs. Place on the baking sheet, then transfer to the oven when you turn the potatoes, so that it cooks for 15-20 minutes. To check that the fish is cooked, it should flake easily when tested with a fork.

Heat the mushy peas in a saucepan, then serve with the fish and 'chips'.

Tip 1: Not peeling the potatoes means you get more fibre in your diet - and they're quicker to prepare.

Tip 2: If you're on a budget, try pollock instead of haddock or cod as it's very economical.

Tip 3: Look out for dried breadcrumbs flavoured with lemon or spices to add extra flavour to the fish, or add some finely grated lemon zest or a pinch of paprika to plain dried breadcrumbs.


PREP TIME

20 mins

COOK TIME

40 mins

For more recipe ideas head over to www.nhs.uk/Change4Life

For more information on pregnancy health and advice go to www.nhs.uk/Start4Life
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