Posh Fish and Chips

Posh Fish and Chips

Posh Fish and Chips | Healthy Main Course Recipes - Flora pro.activ

Be the star of a dinner party by adding a touch of class and a healthy kick to a working class staple. This posh fish and chips recipe is a new take on the ageless classic.

  • RECIPE SERVES: 4
  • PREP TIME 25 min
  • COOK TIME 40 min

Ingredients

  • 450 grams sweet potatoes, peeled and cut into wedges
  • 2 tbsp vegetable oil
  • 85 g slightly stale sliced bread
  • 4 tbsp fresh parsley chopped
  • 4 fish fillets (around 175g), e.g. cod, plaice
  • 1 lemon zested
  • 1 tbsp plain flour
  • 1 medium egg, beaten
  • 225 g frozen peas
  • 30 g Flora pro.activ buttery spread
  • 1 tbsp capers, chopped
  • 1 tbsp mint, chopped
  • 2 tbsp low-fat natural yogurt

Directions

  1. 1.Preheat oven to 200ºC/180ºC Fan/Gas mark 6.
  2. Toss the chips in half the oil and spread evenly over a baking sheet. Bake in the oven for 40 minutes.
  3. Meanwhile prepare the fish by placing the bread, half the parsley and lemon zest in a food processor and blitz until like rough breadcrumbs.
  4. Stir through a tablespoon of oil.
  5. Place flour, egg, and crumbs on separate plates and dunk each fillet in flour, then egg, finishing with the crumbs. Place on a non-stick baking sheet and bake for the last 12 minutes of chips' cooking time.
  6. While the fish is cooking, cook the peas in boiling water for 4 minutes, drain and mash with the Flora ProActiv spread, capers (if used), mint and remaining parsley and lemon zest.
  7. Add the yogurt to achieve a soft consistency and serve with the fish and chips.
Nutritional Information

Nutritional Information

Nutritional Information
Serving
Energy (kcal)547 kcal
Energy (kJ)2287 kJ
Protein (g)44.7 g
Carbohydrate incl. fibre (g)34.5 g
Carbohydrate excl. fibre (g)29.1 g
Sugar (g)5.3 g
Fibre (g)5.4 g
Fat (g)24.9 g
Saturated fat (g)4.3 g
Unsaturated fat (g)18.3 g
Monounsaturated fat (g)7.5 g
Polyunsaturated fat (g)10.8 g
Trans fat (g)0.0 g
Cholesterol (mg)155 mg
Sodium (mg)333 mg
Salt (g)0.83 g
Vitamin A (IU)12395 IU
Vitamin C (mg)23.6 mg
Calcium (mg)192 mg
Iron (mg)3.65 mg
Potassium (mg)1108 mg
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