Baked pollock with pea crust
Skill level: Easy peasy
Costs: Cheap as chips
Fish and chips doesn't have to be fatty, as this recipe proves. Switch the batter for a tasty baked crust and oven cook your chips to keep the calories low. The sweet peas combined with bread crumbs make a crunchy, sweet coating that protects the fish as it cooks, keeping it delicate and tender. Using frozen fish and peas, this recipe can be made almost entirely from the freezer with ingredients that cost just £3.95 for the whole meal - making it a handy one to have up your sleeve when the fridge is feeling a little empty.
- 500g potatoes, peeled and cut into chips
- 3tbsp olive oil
- 200g frozen peas
- 2 slices white bread
- 500g frozen pollock fillets
- 2tbsp lemon juice
- 3tbsp mayonnaise
- 150g cherry tomatoes
Try adding herbs, garlic or lemon rind to the crust to experiment with different flavours.
- Heat oven to 200ºC/392ºF/Gas Mark 6. Line a roasting tin and baking sheet with Teflon sheets (to stop food sticking and help you use less fat).
- Put the chips in the roasting tin. Sprinkle with salt and drizzle with olive oil. Cook for 30 minutes.
- Simmer peas in salted water for 5 minutes.
- Put the bread in a processor and whizz to create rough breadcrumbs. Drain the peas and add half to the crumbs, then whizz again. Reserve the remainder and keep warm.
- Arrange the fish on a baking tray. Season and squeeze over lemon juice. Spread the mayo on the fish, then spoon on the pea breadcrumbs.
- Turn the chips and bake fish for 10 minutes. Put the tomatoes on the fish tray and cook for 5 more minutes, until fish and tomatoes are tender. Serve with the reserved peas.
Nutritional information per portion
- Calories 450(kcal)
- Fat 18.0g
- Saturates 3.0g
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.