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:
- Pre heat your oven to 200oC
- Coat your sweet potato slices in 1tsp. of oil, as well as the cayenne pepper and smoked paprika
- Season with salt & pepper
- 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):
- Boil the peas with the garlic clove for 2 minutes
- Drain them and then blend the peas along with the mint until a coarse texture is achieved (or smooth if you prefer)
- Season with salt & pepper
For the cod (prepare while chips are in the oven):
- Lightly dust the cod fillet with the flour
- Heat the remaining 1/2tsp. of oil in a non-stick frying pan over a medium heat
- Cook for 4 minutes on each side so golden
- Enjoy with your chips and minted peas!
Tomato ketchup is one thing I couldn’t substitute!