Low-fat fish, chips and mushy peas
- 1 large potato, about 400g (14oz), peeled
- 2tsp rapeseed oil
- 2 pieces thick haddock or cod or your favourite white fish fillet, each weighing about 150g (5oz)
- 2tsp flour
- Salt and freshly ground black pepper
- 1 medium egg, beaten (only about a quarter is used)
- 2-3tbsp Matzo meal, medium or coarse (see Sue's tip, right)
- 100g (3½ oz) frozen peas
- 1tbsp low-fat yogurt
- 2 lemon wedges, to serve
Woman's Weekly cookery editor Sue McMahon says matzo meal is made from wheatflour and water, so it's very low in fat. Brown it in an oven at gas mark 6 (200°C) for about 8 mins. If you don't have Matzo meal, use white breadcrumbs and toast them for just 3-4 mins.
- Set the oven to gas mark 6 or 200°C. Put a heavy-based baking sheet in the oven to heat up for 10 mins. Put a sheet of non-stick paper, if you have some, on the tray. Cut the potato into thick chips and coat them in the oil on the paper. Cook for 30 mins, then turn them and cook for another 10 mins.
- Meanwhile, check the fish for bones. Dust it in seasoned flour, then dip it in beaten egg, and coat in the toasted Matzo meal.
- When the chips have been cooking for 40 mins, check and turn them again, and push them up to one end of the baking sheet. Place the fish on the baking sheet. Cook for about 12 mins until the fish is translucent.
- Cook the peas in a little water for about 5 mins. Drain well and mash them, then stir in the yogurt. Serve with the fish, chips and lemon wedges. (Not suitable for freezing).
Note: Calorie and fat values are for the maximum number of servings stated.Feature: Kate Moseley. Photos: Chris Alack. Stylist: Sue Radcliffe
Nutritional information per portion
- Calories 428(kcal)
- Fat 7.0g
- Saturates 1.0g
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.