Healthy fish & chips… yes, it is possible

Healthy fish and chips with John Ross Jr for National Fish and Chip Day

Less and a month after British Sandwich Week we’re already looking ahead to the next big British foodie event – National Fish and Chip Day on 2 June 2017.

 

Launched to ‘give fish and chips the recognition it deserves’, the event has already captured the imagination of those who have a vested interest in the dish – whether that interest is simply eating it or serving it at the traditional (and iconic British staple) ‘chippy’, the pub or restaurant.

 

In fact everyone, from fishermen and farmers to fine food purveyors of fish and chips throughout the UK, have been getting behind the national event, and we thought we’d lend our hand, too.

 

However, we thought we’d provide a slightly different – and arguably healthier – take on the humble dish.

 

Let’s face it, the words fish and chips don’t conjure up images of healthy eating. However it doesn’t have to be that way – and nor do you have to sacrifice flavour for fitness.

 

So, here are a couple of healthy fish and chip recipes to get you going.

 

  1. Plaice fillets with tartar sauce and chips

 

Serves 2

 

Ingredients

 

2 x John Ross Jr’s plaice fillets

400g potatoes, peeled and sliced into chips

A tablespoon of oil

Grated zest and the juice of one lemon

A handful of parsley

A tablespoon of capers (chopped)

2 x large tablespoon’s of Greek yoghurt

A lemon to slice and serve

 

Method

 

Heat the over to 180°C. Then toss the chips in oil before baking for approx. 40 minutes or until golden brown. About 15 minutes before you take the chips out of the oven, place the fish in a dish, brush with oil and season and then put in the oven. After about 12 minutes check the fish. If almost ready, take the chopped parsley and zest, sprinkle over the fillets and leave to cook for a further 2-3 minutes.

 

While it’s finishing, mix the yoghurt, capers and lemon juice together (if you have any parsley left then include that, too).

 

Place the fish and chips on two plates, add a spoonful of the yoghurt mixture on each and then serve with a lemon wedge.

 

  1. Cod and chips

 

This healthy fish and chips recipe is ideal if you’re entertaining.

 

Serves 8

 

Ingredients

 

1 of John Ross Jr’s fresh cod fillets, cut into 8 pieces

8 x large carrots, peeled and cut into chips

2 x small celeriac, peeled and cut into chips

4 x sweet potatoes, peeled and cut into chips

2 x tablespoons of vegetable oil

2 x tablespoons of flour

2 x eggs (beaten)

80g panko breadcrumbs

4 tablespoons Parmesan cheese (grated)

1 large bag of pea shoots

 

Method

 

Heat the over to 180°C then boil the carrots, celeriac and sweet potato for a minute. Take off the heat and drain before laying the chips on a baking tray. Drizzle with oil and season before placing in the oven and cooking for approx. 40 minutes.

 

Shake the flour on a plate. Pour the egg in a dish. Mix the cheese and breadcrumbs together on another plate. Dip each piece of cod in the flour, then the egg and then the breadcrumb mixture.

 

When done, place the breaded fish on a baking tray and cook for 20 minutes. When the chips and the fish are cooked, take out and garnish with the pea shoots before