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Healthy fish and chips on newspaper

Healthy Fish and Chips

Wendy Faulkner
Healthy fish and chips is a much lower fat, gluten free version of the traditional takeaway. It is baked rather than fried, and made with sweet potatoes rather than white potatoes. Perfect for a midweek meal.
5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Cuisine Healthy
Servings 4
Calories 281 kcal

Ingredients
  

  • 4 fillets frozen white fish
  • 50 g gluten free breadcrumbs
  • handful fresh parsley finely chopped
  • 2 tablespoon olive oil
  • 350 g sweet potato
  • 1 tablespoon cornflour

Instructions
 

  • Preheat the oven to 180 degrees (160 fan).
  • Scrub the sweet potatoes and cut into 1 cm chips. Place them in a bowl add the cornflour and toss well. Add 1 tablespoon of the olive oil and mix again.
  • Spread the sweet potato chips over two baking sheets and bake for 30 minutes, turning partway through if necessary.
  • Meanwhile, lightly grease a tin or ovenproof dish in which you can place the fish in one layer. You can line the tin with foil if preferred to make cleanup easier. 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 add a little seasoning.
  • Bake the fish for 25 minutes. (If your fish fillets are particularly thick, they may need slightly longer.) The fish should easily flake apart when cooked.

Notes

  • If using very thin fresh fish instead of frozen, reduce the cooking time of the fish by 10 minutes.
  • If your fish is very thick, it may take a little longer to cook. 

Nutrition

Calories: 281kcalCarbohydrates: 26gProtein: 25.6gFat: 8.2gSaturated Fat: 1.2gFiber: 3.2gSugar: 5.7g
Keyword Comfort food, Midweek meal
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