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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
Serving
Nutrient Type Value
Energy (kcal) 547 kcal
Energy (kJ) 2290 kJ
Protein (g) 44.8 g
Carbohydrate incl. fibre (g) 34.6 g
Carbohydrate excl. fibre (g) 29.2 g
Sugar (g) 5.4 g
Fibre (g) 5.5 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) 334 mg
Salt (g) 0.83 g
Vitamin A (IU) 12539 IU
Vitamin C (mg) 25.9 mg
Calcium (mg) 194 mg
Iron (mg) 3.76 mg
Potassium (mg) 1118 mg
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