The crunch of the batter. The tender bite of fish. The heap of crispy chips. The dollop of tartare sauce on the side…what’s not to love about fish and chips?
One of the earliest examples of culinary fusion, fish and chips is a popular takeaway dish – and has been since 1860. The battered-fish-and-fries-combo became famous when trawl fishing in the North Sea was all the rage. Railroads were even erected to ship the scaled treasures across the country.
These days, however, there’s concern over the nutritional benefits of fish and chips, but there are healthier ways of cooking this classic British dish – enjoy!
Roasted hake with sweet potato wedges
By swapping the traditional fried fish with roasted crumbed white-fish fillets and replacing chips with sweet-potato wedges, the result is a much lighter dish.
If you’re not a fan of sweet potato, consider using 30% less fat Home chips from McCain instead. Not only that, but the ingredients can also be cooked straight from the freezer, making it ideal for a speedy, effortless midweek meal the whole family can enjoy.
- 700g frozen sweet potato wedges or low-fat chips from McCain
- 1 tbsp light olive oil, and extra for brushing
- 1 tsp sweet paprika
- 4 frozen hake fillets
- 50g breadcrumbs
- 1 lemon, zested, plus extra wedges to serve
- 25g Parmesan, grated
- 2 tbsp chopped flat-leaf parsley
- frozen peas or petits pois, cooked to pack instructions, to serve
- Preheat the oven to 220°C. Gently coat a shallow roasting tray with oil then tip in the frozen sweet-potato wedges.
- Season with the paprika and bake for about 10 minutes in the preheated oven. Or, if cooking the 30% less fat home chips from McCain, cook according to packet instructions.
- While the wedges are cooking, lay the frozen fish fillets well apart on a lightly oiled baking sheet. Pour the breadcrumbs in a bowl, then squeeze over the lemon zest, Parmesan, parsley and olive oil. Sprinkle with black pepper and stir together.
- After roughly 10 minutes in the oven, flip the potato wedges over, coating with a little more oil if sticking. Put them back in the oven, on the middle shelf, and place the fish fillets on the top shelf. Bake for further few minutes.
- Drain off any excess liquid released from the fish then apportion the breadcrumb mixture equally between the fillets.
- Using the back of a spoon, push down securely onto the top of each one. Place back into the oven and leave everything to cook until the crumbs are golden, the fish is thoroughly cooked, and the potatoes are crisp and golden brown. Plate up with peas and lemon.
Homemade Fish and Chips with Low-Fat Tartare Sauce
Who said fish and chips has to be deep-fried? In this recipe, you shallow-fry the fish and bake the chips meaning you can tuck into the much-loved British takeaway with a little less guilt. Check out our easy recipe below for a serious taste of British seaside.
- 4 medium potatoes, cut into thick wedges
- sunflower oil
- ½ tsp paprika
- 100g white breadcrumbs
- ½ lemon, finely zested
- 2 tbsp plain flour
- 1 medium egg, beaten
- 4 x 125g sustainably sourced thick white-fish fillets
- lemon wedges to serve
- 225g light mayonnaise
- 250g plain 0% fat yoghurt
- 1 tbsp chopped fresh parsley leaves
- 1 tbsp drained capers
- 1 tsp Dijon mustard with seeds
- 1 pinch ground red pepper (cayenne)
- Preheat the oven to 180°C. Brush the potato wedges with one tablespoon of oil and a light dusting of paprika, then season to your liking. Pour into a baking tray and cook for roughly half an hour, turning once, until crisp and tender.
- Combine the breadcrumbs and lemon zest, sprinkle with salt and pepper then tip onto a plate.
- Pour the flour onto another plate and break the egg into a shallow bowl.
- Sprinkle the fish with the flour, dip in egg, then cover in breadcrumbs.
- Warm a little olive oil in a large non-stick frying pan and fry the fish for a couple of minutes on each side until crispy and golden brown.
- Move the fish to a baking tray and cook on a shelf above the chips for roughly 10 minutes, depending on thickness.
- Meanwhile, stir together all the ingredients for the tartare sauce in a small bowl. If not serving straight away, cover and refrigerate for up to one day.
- Serve with chips and lemon wedges.
Baked Cod with Paprika Parsnip Fries
Satisfy your chip craving with these delicious parsnip fries instead. With just as much flavour yet half the carbs, baked parsnip fries boast even more fibre and can be made with just four ingredients.
Want even more smokiness? Swap regular paprika for smoked paprika.
The trick to low-fat fish is to oven-bake it with the fries, giving you a lighter, healthier take on the much-loved classic dish.
Paprika parsnip fries
- 4 parsnips
- 1 tbsp extra virgin olive oil
- 2 tsp paprika
- salt and black pepper to taste
- 1 large egg, separated
- ½ lemon, zest only
- handful fresh lemon thyme
- salt and pepper
- 2 x 150g skinless, boneless cod loin fillets
Paprika parsnip fries
- Preheat the oven to 200°C.
- Rinse the parsnips in water and snip off the ends. Slice into strips to make fries.
- Lay them on a lined baking sheet and drizzle the oil over them. Sprinkle with the paprika, salt and pepper and toss to combine.
- Bake until soft on the inside and slightly crispy on the outside.
- Line a baking tray with baking paper.
- Whisk the egg yolk, lemon zest, lemon thyme, salt and pepper together in a bowl. In another clean glass bowl, beat the egg white until soft peaks form when the whisk is taken out. Fold the yolk into the white.
- Immerse the fish into the egg mixture, then move to the lined baking tray and bake until thoroughly cooked and golden.
Try these healthier recipes for homemade fish and chips with lighter batters, fewer calories and less fat. Delicious takes on all-time classic dishes!
What is your favourite way to enjoy fish and chips?
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