Forget queuing at your local fish and chip shop, it's time to make your own healthier version of the tasty Friday night meal.
Makes enough for 4 adults
Preparation time: 20 mins
Cooking time: 40 mins
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
What to do:
1. Preheat the oven to Gas Mark 6/200°C/fan oven 180°C. Lightly grease a baking sheet with a little
2. 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.
3. 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.
4. 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.
Per portion (i.e. ¼ recipe)
56g carbohydrate of which 3g sugars
6g fat of which 1g saturates
440mg sodium equivalent to 1g salt
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