Healthy Recipes

Healthier fish & chips

Go for a healthier version of the classic fish and chips by baking the fillets rather than frying them. Serve with a 'rainbow' of chunky vegetable chips for a midweek meal the kids will love.

Serves:5
Prep time: 10 minutes
Cooking time: 15 minutes

Method

  1. Preheat the oven to 200ºC, 180ºC fan, gas 6. Pour the oil into a large roasting tray and place in the oven for 5 minutes to heat.
  2. Carefully place the carrots and parsnips into the hot roasting tray with the crushed garlic, and mix together with a spoon until all are coated.  Cook for 25 minutes.
  3. Meanwhile, mix together the parsley and breadcrumbs. Then place the flour, egg, and the breadcrumb mix in separate dishes. Firstly dip the fish fillets in the flour, then the egg and finally the breadcrumb mix.
  4. Line a baking sheet with greaseproof paper. Place the breaded fish fillets on the tray.
  5. Remove the carrots and parsnips from the oven, turn with a spatula, then place the courgette batons on top. Return the vegetables to the oven with tray of fish, and cook together for 20 minutes. The veg and fish will be ready at the same time.
  6. Serve the fish fillets with roasted vegetable chips and tartare sauce.

Ingredients

  • 2 tablespoons sunflower oil by Sainsbury's
  • 500g carrots, peeled and quartered into large batons
  • 500g parsnips, peeled and quartered into large batons
  • 1 garlic clove, crushed
  • 2 courgettes, sliced into large batons
  • ½ x 28g pack fresh flat-leaf parsley, finely chopped
  • 50g fresh breadcrumbs
  • 50g plain flour
  • 2 medium eggs, beaten
  • 4 coley fillets, skinless
  • 4 tablespoons tartare sauce, to serve

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