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Batter and potatoes can both soak up loads of fat, but our healthier recipe makes delicious crispy fish and chips yet reduces the total fat content.
Ingredients
Batter and potatoes can both soak up loads of fat, but our healthier recipe makes delicious crispy fish and chips yet reduces the total fat content by about 39g per serving. Leaving the skin on the potatoes also adds fibre.650g (1lb 7oz) large potatoes
2tbsp sunflower oil
1 large egg
15g (1/2oz) butter, melted
4 x 175g (6oz) pieces of cod loin (or skinless cod fillet)
100g (3 1/2oz) fresh white breadcrumbs
Nutritional information
Each portion contains:
Calories260
13%
Fat13.0g
19%
of an adult's guideline daily amount
Low
Med
High
More Information
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This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
Preheat oven to 220°C/430°F/gas 7. Cut the unpeeled potatoes into chunky chips. Dry them with a clean tea towel to remove excess moisture and put in a bowl with all but one teaspoon of the sunflower oil. Season, then toss well so they are coated in the oil. Spread out on a baking tray and bake on the top shelf of the oven.
Meanwhile, lightly beat the egg together with the butter and the reserved teaspoon of sunflower oil in a large shallow bowl. Dip each piece of the fish in the egg mixture and turn so the cod is completely covered.
Put the crumbs on a large plate, then dip the cod in to coat all over, pressing the crumbs so they completely cover the fish. Put on another baking tray, making sure the pieces don't touch.
Once the chips have cooked for 10 mins, put the fish in the oven. Bake both for another 20 mins.
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