Healthy fish and chips

This is so simple and easy. This is one of my takes on having a more substantial fish dish but you can avoid all the bad stuff that comes with traditional deep fried fish and chips.  

Serves 2

Ingredients:

300 g cod or haddock fillets, skin removed (any white fish)

Crumb mix:

50 g fresh breadcrumbs

2 tbsp flat-leaf parsley, chopped

1 tbsp butter, melted

Tomato and onion salad:

50 g cherry tomatoes, quartered

½ red onion, finely chopped

1 tbsp capers, roughly chopped

2 tbsp flat-leaf parsley, chopped

Juice of ½ lemon

1 tbsp extra virgin olive oil  

Wedges:

1 sweet potato

1 tbsp coconut oil, melted

Serve with:

40 g watercress

40 g pea shoots

Lemon wedge

Method:

  • Preheat the oven to 200ºC/400ºF/gas 6. Wash the sweet potato, cut into wedges, season with a little salt and pepper and drizzle with coconut oil, place on a baking tray and cook for 30 minutes (turning once halfway through).
  • Prepare the tomato salad by mixing all the ingredients together in a bowl and season to taste.
  • Rub a little seasoning onto the fish and then top with the crumb mix. Place crumb side up on a baking tray and drizzle with the butter. Cook for 10 minutes (you can tell when the fish is cooked as it will flake easily).
  • Serve the fish with the tomato salad, wedges and some green leaves.

* People are often put off by fish as it is sometimes overcooked. Don’t be tempted to cook it for too long. If you check it and it is not quite ready, you can always pop it back in the oven.