‘Fish & Chips’

So it seems one of the most common things England is associated with is fish & chips…I promise you we do eat other food! The classic English fish & chips is not the healthiest of meals so I thought I would try create a Foodeliciouslyfit version.  The cod is not coated in batter and deep fried so it’s much lower in fat, the sweet potato is packed with vitamin A and the minted peas are a great source of vitamins C and K. One sweet potato (weighing 180g) contains 7 times your daily recommended vitamin A intake! Check out my ‘Vitamins, vitamins and more vitamins’ post to find out what they’re all for and what other foods contain them.

(Serves 1)                                                                                                              

  • 1 Cod fillet
  • 1&1/2tsp. Extra virgin olive oil
  • 1tsp. Plain flour
  • 1 (small) Sweet potato cut into 0.5cm thick slices with the skin left on
  • 1 Garlic clove
  • 100g Frozen peas
  • Sprig of Mint
  • Pinch of Cayenne pepper
  • 1/2tsp. Smoked paprika
  • Salt & Pepper

For the chips:

  1. Pre heat your oven to 200oC
  2. Coat your sweet potato slices in 1tsp. of oil, as well as the cayenne pepper and smoked paprika
  3. Season with salt & pepper
  4. Bake in the oven on a non-stick tray for 25 minutes, turning them over half way through

For the peas (prepare while chips are in the oven):

  1. Boil the peas with the garlic clove for 2 minutes
  2. Drain them and then blend the peas along with the mint until a coarse texture is achieved (or smooth if you prefer)
  3. Season with salt & pepper

For the cod (prepare while chips are in the oven):

  1. Lightly dust the cod fillet with the flour
  2. Heat the remaining 1/2tsp. of oil in a non-stick frying pan over a medium heat
  3. Cook for 4 minutes on each side so golden
  4. Enjoy with your chips and minted peas!'Fish and chips'

Tomato ketchup is one thing I couldn’t substitute!

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