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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.
  • cookingtimeCooking time
  • preparation timePrep time
  • servingsServings4 portions
recipe image

Ingredients

  • 450 grams sweet potatoes peeled cut into wedges
  • 2 tbsp vegetable oil
  • 85 grams stale sliced bread
  • 4 tbsp fresh parsley chopped
  • 4 fish fillets around 175 grams code plaice
  • 1 lemon zested
  • 1 tbsp plain flour
  • 1 medium egg beaten
  • 225 grams frozen peas
  • 30 grams Flora ProActiv buttery spread
  • 1 tbsp capers chopped
  • 1 tbsp mint chopped
  • 2 tbsp low-fat natural yogurt

Nutritional facts

Energy (kcal)536 kcal
Energy (kJ)2240 kJ
Protein (g)41.7 g
Carbohydrate incl. fibre (g)38.1 g
Carbohydrate excl. fibre (g)31.9 g
Sugar (g)8.1 g
Fibre (g)6.2 g
Fat (g)23.6 g
Saturated fat (g)4.1 g
Unsaturated fat (g)17.3 g
Monounsaturated fat (g)7.0 g
Polyunsaturated fat (g)10.3 g
Trans fat (g)0.0 g
Cholesterol (mg)142 mg
Sodium (mg)380 mg
Salt (g)0.95 g
Vitamin A (IU)13446 IU
Vitamin C (mg)21.4 mg
Calcium (mg)170 mg
Iron (mg)3.30 mg
Potassium (mg)1013 mg

Instructions

  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.