Healthy fish and chips with mushy peas
From kerrymarie 16 years agoIngredients
- For the chips shopping list
- 1 teaspoon sunflower oil shopping list
- 1 free-range egg white shopping list
- 1/4 teaspoon freshly ground black pepper shopping list
- 1/4 teaspoon salt shopping list
- 1/4–1/2 teaspoon mild chilli powder shopping list
- 400g potatoes, such as King Edwards, unpeeled and cut into 1cm wide chips shopping list
- For the fish shopping list
- 75g slightly stale white bread shopping list
- A handful of flat-leaf parsley shopping list
- 2 tablespoons chopped chives shopping list
- 1 tablespoon capers, rinsed and drained shopping list
- Zest of 1 lemon shopping list
- 20g butter, melted shopping list
- 1 tablespoon plain flour shopping list
- 1 large free-range egg, beaten shopping list
- salt and freshly ground black pepper shopping list
- 4 x 175g plaice fillets, trimmed shopping list
- lemon wedges, to serve shopping list
- For the mushy peas shopping list
- 250g frozen peas shopping list
- 2 tablespoons 0% fat Greek yoghurt shopping list
- A small handful of chopped mint leaves shopping list
- Zest of 1/2 lemon shopping list
- 1 and a 1/2 tablespoons lemon juice shopping list
- salt and freshly ground black pepper shopping list
How to make it
- Preheat a conventional oven to 200ºC or a fan-assisted one to 180ºC.
- For the chips, rub the oil over a non-stick baking tray.
- Whisk the egg white with the black pepper, salt and chilli powder until frothy. Toss the potatoes in the egg white and pour onto the baking tray.
- Separate the chips out and cook in the oven for 45 minutes, turning every 10 minutes. Don't be alarmed by how they look in the early stages of cooking; the chips will crisp up, so persevere.
- Meanwhile, to make the topping for the fish, whiz together the bread, herbs, capers and lemon zest in a food processor until rough breadcrumbs form, then stir through the melted butter
- Place the flour, beaten egg and breadcrumb mixture on separate plates. Season the flour well and then dunk each plaice fillet, flesh-side-only, in the flour, followed by the egg and then the breadcrumbs.
- Place the fish onto a large non-stick baking tray and bake on the top shelf of the oven 12 minutes before the chips are done.
- Don't overcook the fish. The thinner the fillet, the less time it will take to cook.
- While the fish and chips are cooking, cover the peas with water, bring to the boil and boil for four minutes. Drain and mash the peas with the yoghurt, mint, lemon zest and juice, and season well.
- Serve the fish and chips together with the mushy peas and a wedge of lemon.
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The Rating
Reviewed by 1 people-
Great healthy alternative to the fat drenched standard served world wide.
Thank you
Michaeltrigger in loved it
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