Healthy Fish & Chips

Healthy Fish & Chips

Healthy Fish & Chips!

I love Fish & Chips occasionally, normally out the paper and by the sea! Nothing nicer… BUT we know they are not that good for us!  Don’t get me wrong I’m a firm believer in every now and again as long as it’s not too often. So I decided to devise a skinny alternative version that you could actually eat once a week hence my Healthy  Fish & Chips!

 

Skinny Fish & Chips

 

I was approached by Ramsay Health Care to be involved with their ‘Fast Food Alternatives’ campaign to raise awareness of healthy eating whilst still having a little bit of something you like.

Well I’m ALL about that!

So here it is!

Healthy Fish & Chips 

What fish should you use? I used Cod Loin as I love it and it holds together really nicely when cooked ,  I like chunky, meaty fish

Skinny Fish & Chips

 

Healthier Chips – Sweet Potato Chips 

Have you tried them?

They are really good!

BUT are they really better for you than the bog standard white potato?

Well they actually have pretty much the same nutritional values but:

  • The biggest difference is that sweet potatoes have more vitamins A and C. (but as we are baking at high temps – most of that will disappear)
  • Sweet potatoes also have a lower glycemic load and glycemic index than regular potatoes (meaning, your blood sugar won’t rise as high when you eat a sweet potato compared to a white potato)

 

IMG_7622

 

And to be honest that’s about the only difference apart form taste.

Skinny Fish & Chips

So if you want normal potato oven chips – you do it.

However if you want to try something a little different taste wise and marginally better for you from a glycemic index perspective give sweet potatoes a go for a change!

And for the peas, I just crushed some garden peas, you can add a little chopped mint, if you like them minted!

Have a go and let me know hope you like this Skinny Fish & Chips , please leave me a comment below.

I so love your comments

Thanks Clare X

(Sponsored Post – This is my recipe, developed for Ramsey Health Care, I received a shopping voucher)

Skinny Fish & Chips

Skinny Fish & Chips

Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 2
Calories: 523kcal
Print Pin Rate
A lighter version of Fish & Chips

Ingredients

  • 400 g Sweet Potatoes peeled and chopped into chips / or 500g White Potatoes, cut into chips
  • Spray Fry Light spray Oil (I use the olive oil one)
  • Salt & Black Pepper
  • 2 150g pieces Cod Loin - or whatever size you like
  • 4 tablespoons Breadcrumbs just old bread whizzed or grated will do
  • 1 heaped tablespoon Flat Leaf Parsley chopped finely
  • Salt & Black Pepper
  • 2 teaspoons Grated Parmesan Cheese
  • 1 Free-Range egg beaten
  • 200 g Frozen Garden Peas
  • 1 Lemon halved

Instructions

  • Pre-heat your oven 200C / 400F / Gas6  
  • Peel your Sweet Potatoes and chop into chips
  • Pop them in a bowl and spray with fry light, give them a mix and then season, mix again
  • Tip onto a lined baking tray Bake in the oven for 30 minutes, turning then after 15 minutes
  • Pop you Cod Pieces onto a lined and greased baking tray (I used fry light to grease)
  • In a bowl mix your Breadcrumbs, Salt, Black Pepper and Parmesan - mix well
  • Next using the beaten Egg lightly glaze the top of the Fish Using a spoon and your hands if you need to, pile the Breadcrumbs onto of the Fish pieces pressing down slightly
  • Bake in the oven for  15 - 20 minutes, before your sweet potato fries are ready
  • Prepare some garden Peas by simmering - then once cooked, drain and crush using a fork, add a wedge of lemon!

Notes

*** Nutritional information is approximate and intended as a guide 

Nutrition

Nutrition Facts
Skinny Fish & Chips
Amount per Serving
Calories
523
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
2
g
Cholesterol
 
151
mg
50
%
Sodium
 
450
mg
20
%
Potassium
 
1688
mg
48
%
Carbohydrates
 
74
g
25
%
Fiber
 
14
g
58
%
Sugar
 
17
g
19
%
Protein
 
43
g
86
%
Vitamin A
 
29372
IU
587
%
Vitamin C
 
75
mg
91
%
Calcium
 
227
mg
23
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Comments

  1. Oh wow, look these fish and chips! Sweet potatoes rock x

  2. Sarah James @ Tales From The Kitchen Shed

    Your skinny fish and chips look delicious Clare, I love the idea of using sweet potatoes. Thanks for sharing x

  3. Hayley @ Snap Happy Bakes

    I agree fish n chips are pretty spectacular! Love your skinny version. Thanks for linking to #CookBlogShare

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