Name: Healthy fish and chips
Prep time: 25 min
Cook time: 40 min
Total time: 1 h 5 min
Yield: 2
Ingredients: 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

Meal type: Main meal

Serves: 2

Preparation time: 25 minutes

Cooking time: 40 minutes

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.
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.
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.
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.

Energy 1705.2kJ 406kcal 20%

Carbs 45.9g -

Fat 8.9g Low 13%

Saturates 1.3g Low 7%

Sugar 6.3g Low 7%

Salt 0.5g Low 8%

% = an adult's reference intake

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Ingredients

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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Healthy fish and chips

Cook's tips

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

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