Is fish and chips healthy?
Spring has sprung and the days are getting warmer, were starting to see blue skies and greenery all around us. Those family days out at the seaside are in sight and we are longing for them, day dreaming about them! What’s that i can smell, salt and vinegar? Fish and chips? Mhmmm… Did you know that in a takeaway portion of deep fried fish and chips You’ll find a shocking 900 calories, boosted to nearly 1100 calories if you add mushy peas. So instead of racing to the chippy to satisfy those pre summer cravings, why not consider making fish and chips yourself, its real easy and and the whole meal contains just 470 calories. That’s less than half for the same meal. As always my recipes are designed to create 1 portion, great for people that live on their own. If you are feeding more mouths please don’t forget to adjust recipe ingredients.
Do you have a diet restriction?
This fish and chips fake-away recipe is:
- Dairy Free
- Nut Free
- Low Fat
Step 1: Cut the chips
To start with, preheat your oven to 180c. Grab a potato that’s roughly 250g for your chips (or fries if your American). Its totally up to you whether you want to peel your potato or leave the skin on, i usually just see how i feel on the day and for this recipe i chose to peel them. Cut your potato into thick slices, around 1-1.5cm. This will determine the thickness of your chip so bare this in mind and cut them to whatever size you prefer, then slice the disk vertically at the same thickness to create the chip shape that we all know and love. Line a baking tray and place your chips on the tray.If you have an air fryer you can also cook your chips in there for 25 minutes. The chips will take 30-35 minutes in the oven whilst the fish only takes 20-25 so whilst your coating your fish in the bread crumbs you can give your chips a head start.
Step 2: Bread the fish
Mix together your bread crumbs and parsley in a shallow dish or plate that’s big enough for your piece of fish. You can also add the smallest grind of salt and pepper if you would like. When I’m working with subtle flavours like cod, I prefer to avoid using too many seasonings because the flavour of the cod will be lost. Take your fish fillet and pat off any extra moisture before placing in the bread crumbs. Gently flip the fish to coat the other side. Take your baking tray and chips out of the oven, add the fish and return to the oven for the remaining 20-25 minutes.
Step 3: Swap mushy peas for garden peas
If your a mushy pea lover there’s something on this plate for you too. I’ve chosen to swap the traditional mushy peas for whole petit pois that i buy frozen. If your adding peas, weigh out roughly 80g and cook these according to the packet instructions. Mine require boiling or steaming for 5-10 minutes.
When your fish is done is should be piping hot all the way through with crispy golden crumbs and the chips should also be a golden brown and soft all the way through. Serve with a lemon slice as a garnish and give the chips a generous dousing of salt and vinegar.
What makes this recipe low-calorie?
This recipe is low in calories as it replaces deep frying with baking, reducing the overall oil content. Additionally, the breading is made with whole-grain breadcrumbs for added fibre and nutrition.
Can I use any type of fish for this recipe?
Absolutely! White fish varieties like cod, haddock, or tilapia work well. Choose a fish that suits your taste preferences and is readily available.
Are there alternatives for breadcrumbs?
A3: Yes, you can experiment with alternatives like panko, crushed cornflakes, or almond meal for a gluten-free option.
How do I keep the breading crispy when baking?
To maintain crispiness, preheat the oven well and place a wire rack on the baking sheet to allow air circulation. Also, lightly spray the breaded fish with cooking spray before baking.
Can I prepare this recipe in advance?
Yes, you can assemble and bread the fish in advance. Store it in the refrigerator and bake just before serving for the best texture.
1. Lemon Herb Crusted Fish – Add fresh herbs like parsley, dill, and a squeeze of lemon to the breadcrumb mixture for a zesty and flavorful twist.
2. Spicy Cajun Seasoning – Mix Cajun seasoning into the breadcrumbs for a spicy kick. Serve with a light yogurt-based dipping sauce for balance.
3. Gluten-Free Option – Use gluten-free breadcrumbs or almond flour to make this recipe suitable for those with gluten sensitivities.
4. Mediterranean Style – Incorporate Mediterranean flavours by adding olives, sun-dried tomatoes, and a sprinkle of feta cheese to the breadcrumb mixture.
5. Baked Sweet Potato “Chips” – Replace traditional potato chips with thinly sliced and baked sweet potatoes for a nutritious alternative.
6. Asian Fusion – Infuse an Asian flair by adding sesame seeds, ginger, and soy sauce to the breadcrumbs. Serve with a side of steamed bok choy.
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