Oven-baked fish and wedges

Healthy fish and chips

Category: Main meal | Serves: 2

Prep time: 25 minutes | Cooking time: 40 minutes


For baked potato wedges 

400g (14oz) medium-sized potatoes, washed

2 tsp olive oil

Freshly ground black pepper, to taste


For oven-baked fish and crushed peas

25g (1oz) fresh breadcrumbs

1 tsp finely grated lemon zest

1 tbsp chopped fresh parsley

2 thick-cut sustainable white fish fillets (140g/5oz each)

12 cherry tomatoes on the vine

2 tsp olive oil

175-200g (6-7oz) frozen peas

A little chopped fresh mint

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  1. Preheat oven to 220°C/fan 200°C/gas mark 7. For potato wedges, cut each potato into 8 even wedges; pat dry. Place in a bowl, add olive oil and black pepper; mix well to coat.
  2. Spread wedges out in a single layer in a shallow, non-stick roasting tin. Bake in oven for about 40 minutes, turning once or twice, until wedges are cooked.
  3. For fish, combine breadcrumbs, lemon zest, parsley and black pepper; spoon mixture over top of fish fillets, dividing evenly. Put fish in a separate non-stick roasting tin; put cherry tomatoes alongside. Drizzle olive oil over fish.
  4. Bake fish and tomatoes in oven for the final 10 minutes of wedges' cooking time, or until cooked. Meanwhile, cook peas in a pan of boiling water for 3 minutes; drain and return to pan. Crush peas lightly; season with black pepper and chopped mint. Serve.

Cook's tips

  • Sprinkle a little chopped freshly parsley over hot baked potato wedges just before serving, if you like.
  • If you prefer, use sweet potatoes in place of standard potatoes. You may need to reduce the cooking time slightly.

Nutritional information

Oven Baked Fish Wedges