Fish and Chips with Mushy Peas
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
For the chips: * 1 tsp sunflower oil * 1 egg white * 1-1½ tsp paprika * 400g potatoes, such as King Edwards, unpeeled and cut into 1cm wide chips For the Fish: * 75g slightly stale white bread * 15g flat leaf parsley * 15g fresh chives * 1 tbsp capers, rinsed and drained * Zest of 1 lemon * 20g butter, melted * 1 tbsp plain flour * 1 large egg, beaten * 4 x 175g plaice fillets, trimmed (or other white fish -- tilapia, sole, etc) * Lemon wedges, to serve For the Mushy Peas: * 250g frozen peas * 2 tbsps 0% Greek yoghurt * 5g fresh mint leaves, chopped * Zest of ½ lemon * 1½ tbsp lemon juice * Salt and freshly ground black pepper
1. Preheat the oven to 200C
2. For the chips, rub the oil over a non stick baking sheet. Whisk the egg white with the paprika until frothy.
3. Toss the potatoes in the egg white and pour onto the baking sheet. Separate the chips out and cook in the oven for 45 minutes, turning every 10 minutes. Don’t be alarmed about how they look in the early stages of cooking; the chips will crisp up, so persevere.
4. Meanwhile to make the topping for the fish, whiz together the bread, herbs, capers and lemon zest in a food processor until rough breadcrumb stage and stir through the melted butter.
5. Place the flour, beaten egg and breadcrumb mixture on separate plates. Season the flour well and then dunk each plaice fillet, flesh side only, in the flour followed by the egg and then the breadcrumbs.
6. Place onto a large non stick baking sheet and bake on the top shelf of the oven 12 minutes before the chips are down.
7. While the fish and chips are cooking, cover the peas with water, bring to the boil and boil for 4 minutes.
8. Drain and mash the peas with the yoghurt, mint, lemon zest and juice and season well.
9. Sprinkle the chips with a little salt, and serve the fish and chips together with the mushy peas and a wedge of lemon.
Number of Servings: 4
Recipe submitted by SparkPeople user LULULUCY.
2. For the chips, rub the oil over a non stick baking sheet. Whisk the egg white with the paprika until frothy.
3. Toss the potatoes in the egg white and pour onto the baking sheet. Separate the chips out and cook in the oven for 45 minutes, turning every 10 minutes. Don’t be alarmed about how they look in the early stages of cooking; the chips will crisp up, so persevere.
4. Meanwhile to make the topping for the fish, whiz together the bread, herbs, capers and lemon zest in a food processor until rough breadcrumb stage and stir through the melted butter.
5. Place the flour, beaten egg and breadcrumb mixture on separate plates. Season the flour well and then dunk each plaice fillet, flesh side only, in the flour followed by the egg and then the breadcrumbs.
6. Place onto a large non stick baking sheet and bake on the top shelf of the oven 12 minutes before the chips are down.
7. While the fish and chips are cooking, cover the peas with water, bring to the boil and boil for 4 minutes.
8. Drain and mash the peas with the yoghurt, mint, lemon zest and juice and season well.
9. Sprinkle the chips with a little salt, and serve the fish and chips together with the mushy peas and a wedge of lemon.
Number of Servings: 4
Recipe submitted by SparkPeople user LULULUCY.
Nutritional Info Amount Per Serving
- Calories: 341.8
- Total Fat: 9.2 g
- Cholesterol: 64.1 mg
- Sodium: 306.9 mg
- Total Carbs: 38.0 g
- Dietary Fiber: 5.4 g
- Protein: 10.8 g
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