Posh Fish and Chips
Posh Fish and Chips | Healthy Main Course Recipes - Flora pro.activ
Be the star of a dinner party by adding a touch of class and a healthy kick to a working class staple. This posh fish and chips recipe is a new take on the ageless classic.
- Recipe serves: 4
- Prep Time 25 min
- Cook Time 40 min
Ingredients
- 450 grams sweet potatoes, peeled and cut into wedges
- 2 tbsp vegetable oil
- 85 g slightly stale sliced bread
- 4 tbsp fresh parsley chopped
- 4 fish fillets (around 175g), e.g. cod, plaice
- 1 lemon zested
- 1 tbsp plain flour
- 1 medium egg, beaten
- 225 g frozen peas
- 30 g Flora pro.activ buttery spread
- 1 tbsp capers, chopped
- 1 tbsp mint, chopped
- 2 tbsp low-fat natural yogurt
Directions
- 1.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.
Nutritional Information
Nutritional Information
| Serving | |
|---|---|
| Serving | |
| Nutrient Type | Value |
| Energy (kcal) | 547 kcal |
| Energy (kJ) | 2287 kJ |
| Protein (g) | 44.7 g |
| Carbohydrate incl. fibre (g) | 34.5 g |
| Carbohydrate excl. fibre (g) | 29.1 g |
| Sugar (g) | 5.3 g |
| Fibre (g) | 5.4 g |
| Fat (g) | 24.9 g |
| Saturated fat (g) | 4.3 g |
| Unsaturated fat (g) | 18.3 g |
| Monounsaturated fat (g) | 7.5 g |
| Polyunsaturated fat (g) | 10.8 g |
| Trans fat (g) | 0.0 g |
| Cholesterol (mg) | 155 mg |
| Sodium (mg) | 333 mg |
| Salt (g) | 0.83 g |
| Vitamin A (IU) | 12395 IU |
| Vitamin C (mg) | 23.6 mg |
| Calcium (mg) | 192 mg |
| Iron (mg) | 3.65 mg |
| Potassium (mg) | 1108 mg |
