Healthy fish and chips is a much lower fat version of the traditional favourite. It is baked rather than fried, and I've also used sweet potatoes rather than white potatoes. But it still has the delicious taste and texture that you'd want from fish and chips. As the recipe uses frozen fish and is very simple to prepare, it also makes the perfect healthy mid week family meal.
The NHS recommends that we should be eating at least two portions of fish a week. One of those should be oily fish (see this quick recipe for mackerel pate if you are looking for an easy recipe for oily fish). But whilst white fish does not contain such a high level of healthy omega oils as oily fish, it's still a very healthy choice. It's an excellent source of low fat protein, and packed with vitamins and minerals. Healthy fish and chips is a family friendly way of including a portion of fish in your diet.
Using sweet potatoes rather than white potatoes makes this recipe a healthier option. Sweet potatoes are high in fibre, vitamins and minerals. And unlike white potatoes, they count as one of your 5 A day.
This recipe also uses olive oil. Whilst some of the nutritional value may be lost in cooking, olive oil is still a healthy choice. It's a key ingredient in the Mediterranean diet, which has proven health benefits including a healthier heart.
I used some leftover baguette from the freezer to make the breadcrumbs for this recipe. But use whatever you have available, white or brown. If your bread is very moist, you may find it easier to toast it lightly before making it into breadcrumbs. (I find it easiest to do this in the food processor.)
Recipe tips for healthy fish and chips
I've used basic frozen white fish fillets in this recipe. But you could use any flat white fish such as cod, hake, coley or basa, fresh or frozen. If you use thin fillets of fresh fish, cut down the cooking time by ten minutes. The frozen fish can be cooked directly from the freezer.
I line the baking tin with foil to cook the fish, just to make the clearing up easier.
It's best to use two baking sheets for the sweet potatoes if you can. Giving them more space allows them to crisp up rather than steam. Adding a coating of cornflour also helps with the crispness.
Serve your healthy fish and chips piping hot with a big helping of green veggies and some low sugar tomato ketchup.
You might also like to try easy fish chowder which is another quick healthy recipe that uses frozen white fish.
Healthy Fish and Chips
- 4 fillets frozen white fish see notes above
- 50 g breadcrumbs
- handful fresh parsley finely chopped
- 2 tablespoon olive oil
- 350 g sweet potato
- 1 tablespoon cornflour
- Preheat the oven to 180 degrees. Scrub the sweet potatoes and cut into 1 cm chips. In a bowl, toss with 1 tablespoon of the olive oil and the cornflour until well coated. Spread out over two baking sheets and bake for 30 minutes, turning partway through.
- Meanwhile, lightly grease a tin or ovenproof dish in which you can place the fish in one layer. Add the frozen fish fillets. Mix the breadcrumbs and chopped parsley, and sprinkle evenly over the surface of the fish. Drizzle with the remaining olive oil and bake for 25 minutes. (If your fish fillets are particularly thick, they may need slightly longer.) The fish should easily flake apart when cooked.