Rosemary Conley’s low Gi fish and chips Recipe

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10 min


30 min

Nutrition per portion

Calories 293 kCal 15%
Fat 3.1g 4%

No need to avoid fish and chips if you’re on a diet – now you can make this delicious, low-calorie, low-fat version of your favourite British takeaway


  • 4 x 150g thick cod steaks
  • 4 slices granary bread, made into breadcrumbs
  • 8 sweet potatoes (800g total), peeled and cut into thick strips
  • 1 vegetable stock cube
  • 1 egg, beaten
  • Salt and freshly ground black pepper, to taste
  • 4 slices fresh lemon to garnish
  • For the caper sauce:
  • 4tbsp 3% fat Greek yogurt
  • Squeeze of lemon juice
  • 1tbsp chopped fresh parsley
  • 1tbsp chopped capers
  • Salt and freshly ground black pepper, to taste


  • Preheat the oven to 200ºC (400ºF, gas mark 6).

  • Place the breadcrumbs on a baking tray and toast in the oven for 10 mins.

  • Cook the sweet potatoes in a pan of boiling water with the vegetable stock cube. Drain and place on a non-stick baking tray, then bake near the top of the oven for 20 mins until golden.

  • Meanwhile place the beaten egg in a shallow dish. Season the fish on both sides. Dip the fish into the egg and then the breadcrumbs and place on a baking tray. Bake in the centre of the oven for 15-20 mins.

  • Combine all the sauce ingredients in a bowl.

  • Serve the fish and chips with the caper sauce and some green peas, and garnish with the lemon slices.

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Top Tip

Top tip: Toasting the breadcrumbs adds extra crunch to the topping.