Save to your scrapbook
Healthier fish & chips
This will be saved to your scrapbook
You can also add it to one of your existing cookbooks
This lighter version of a classic fish-and-chip supper is full of mood-boosting B vitamins from the haddock, seeds and peas.
about 400g sweet potatoes, scrubbed
1 tbsp olive oil
2 slices multigrain or wholemeal bread
1 tbsp sesame seeds
1 tbsp plain flour
240g pack haddock fillets
160g frozen peas
1 lemon, juice of ½, ½ cut into wedges
½ x 25g pack mint, leaves finely chopped
3 tbsp half-fat crème fraîche
1 tsp nonpareille capers, drained, rinsed and finely chopped
1. Preheat the oven to 200˚C, gas mark 6. Slice the sweet potatoes into slender wedges. Transfer to a large roasting tin, toss with the olive oil and season, making sure the potatoes are in one layer. Roast for 20 minutes.
2. Meanwhile, lightly toast the bread, then put in a food processor and whizz briefly to make coarse breadcrumbs. Tip onto a plate with the sesame seeds and mix until combined; season. Put the flour on another plate and season. Crack the egg into a shallow bowl and beat. Take one haddock fillet and dip into the flour, turning to coat all over, then dust off the excess. Dip into the egg and finally the breadcrumb and sesame seed mixture, coating evenly. Repeat with the second haddock fillet.
3. Toss the sweet potato wedges and move to one half of the roasting tin (still in one layer). Lay the fish on the other side. Bake for 20 minutes, until the fish is golden, cooked through and opaque.
4 Meanwhile, bring a pan of water to the boil and cook the peas for 3-4 minutes. Drain and crush with a potato masher, then stir through the lemon juice, mint and 1 tbsp crème fraîche; season. Make a sauce by mixing the remaining 2 tbsp crème fraîche with the capers and a squeeze of lemon. Serve the fish and wedges with the crushed peas, caper sauce and lemon wedges on the side.
Typical values per serving:
High in protein