Posh Fish & Chips
This posh fish and chips recipe is a new take on the ageless classic. Simple and delicious.
Cooking time40 minutes
Prep time25 minutes
Servings4 portions
Ingredients
- 30 grams Flora ProActiv Buttery
- 2 tbsp vegetable oil
- 85 grams stale sliced bread
- 4 tbsp fresh parsley chopped
- 1 lemon zested
- 1 tbsp plain flour
- 4 fish fillets e.g. cod or plaice approx. 175 grams each
- 450 grams sweet potatoes peeled cut into wedges
- 1 medium egg beaten
- 225 grams frozen peas
- 1 tbsp capers chopped
- 1 tbsp mint chopped
- 2 tbsp low-fat natural yogurt
Nutritional facts
| Energy (kcal) | 481 kcal |
| Energy (kJ) | 2020 kJ |
| Protein (g) | 40.3 g |
| Carbohydrate incl. fibre (g) | 38.1 g |
| Carbohydrate excl. fibre (g) | 43.5 g |
| Sugar (g) | 11.4 g |
| Fibre (g) | 7.6 g |
| Fat (g) | 14.5 g |
| Saturated fat (g) | 2.6 g |
| Unsaturated fat (g) | 14.9 g |
| Monounsaturated fat (g) | 6.0 g |
| Polyunsaturated fat (g) | 8.8 g |
| Trans fat (g) | 0.0 g |
| Cholesterol (mg) | 155 mg |
| Sodium (mg) | 391 mg |
| Salt (g) | 1.09 g |
| Vitamin A (IU) | 13206 IU |
| Vitamin C (mg) | 21.4 mg |
| Calcium (mg) | 175 mg |
| Iron (mg) | 3.39 mg |
| Potassium (mg) | 1084 mg |
Instructions
- Preheat oven to 200ºC/180ºC Fan/Gas mark 6.
- Toss the chips in half the oil and spread evenly over a baking sheet. Bake in the oven for 40 minutes.
- Meanwhile prepare the fish by placing the bread, half the parsley and lemon zest in a food processor and blitz until like rough breadcrumbs.
- Stir through a tablespoon of oil.
- 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.
- 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.
- Add the yogurt to achieve a soft consistency and serve with the fish and chips.