Good-for-you Fish and Chips

Name: Good-for-you Fish and Chips
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4
Ingredients: 450 g (1lb) potatoes, skin on, cut into chips; Olive oil spray; 1 tsp. coriander seeds; 1/2tsp dried chilli flakes; 50 g (2oz) dried breadcrumbs; Finely grated zest of 1 lemon; 25 g (1oz) plain flour; 1 large egg, beaten; 4 white fish fillets, skinned; 350 g (12oz) frozen peas; Small handful chopped mint leaves, stalks reserved; 3 tbsp. low-fat crème fraîche

Deep-fried fish and chips are yummy but so full of fat. Here’s a guilt-free version…

By The GH Kitchen TeamPublished: 24 October 2009

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Food, Dishware, Tableware, Ingredient, Serveware, Plate, Fried food, Produce, Breakfast, Deep frying,

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Yields:

Prep Time:

20 mins

Cook Time:

30 mins

Total Time:

50 mins

Ingredients

450 g (1lb) potatoes, skin on, cut into chips
Olive oil spray
1 tsp. coriander seeds
1/2tsp dried chilli flakes
50 g (2oz) dried breadcrumbs
Finely grated zest of 1 lemon
25 g (1oz) plain flour
1 large egg, beaten
4 white fish fillets, skinned
350 g (12oz) frozen peas
Small handful chopped mint leaves, stalks reserved
3 Tbsp. low-fat crème fraîche

Directions

1. Step 1
  Preheat oven to 220ºC (200ºC fan) mark 7; put in a non-stick baking sheet to heat up. Bring a pan of lightly salted water to the boil. Parboil chips for 5min. Drain; leave to steam-dry in colander for 2min. Spread in one layer on baking sheet; spray with oil. Cook for 30min, turning once and spraying once more with oil.
2. Step 2
  Preheat grill to medium. In a pestle and mortar, crush coriander and chilli flakes. Stir into breadcrumbs; add lemon zest; season.
3. Step 3
  On three separate plates, lay out flour, egg and breadcrumb mix. Dip a fish fillet into flour, then egg, then breadcrumbs. Repeat with remaining fillets. Spray lightly with oil and grill for 4-5min per side.
4. Step 4
  Cook peas with the mint stalks in a pan of lightly salted boiling water. Drain; remove stalks; mash roughly. Stir in chopped mint and crème fraîche. Serve fish with peas, chips, a lemon wedge and tomato ketchup.

Per Serving:

Calories: 346
Total carbs: 37 g
Sugars: 5 g
Total fat: 7 g

The GH Kitchen Team

The GH Kitchen Team are Good Housekeeping’s resident recipe developers and all-round food obsessives. GH Kitchen Director Sarah Akhurst is our resident hosting pro and loves nothing more than putting on a foodie feast for friends. Our GH Kitchen Manager Linzi Pucino is our very own Italian food expert (originally hailing from the North East of Scotland!) and can be found working her way through midweek recipes that cover all bases, from haggis to ragu! Our Kitchen Editor ⁠Nadine Brown loves digging into the stories behind her favourite foods and enjoys applying her eclectic tastes to more modern, flavour-forward recipes - just don't give her too much chilli! Our Junior Food Content Produce ⁠Frankie Prichard combines a love of beautiful presentation and flavour-led, seasonal cooking in her recipe development, along with a passion for bringing people together through food. With a wealth of professional kitchen experience between them, they’re dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work every single time