24th Oct 2012

Fish and Chips

Fish and Chips, Fish n Chips, Baked, Oven, Healthy, Recipe

Fish and chips are the perfect dish to round off the week but can be quite unhealthy if deep fried. This fresh, oven baked version is low fat and tasty, so why not treat yourself.


For the chips
1 teaspoon sunflower oil
1 egg white
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
400g potatoes

For the fish
75g fresh bread crumbs
A handful of flat-leaf parsley
2 tablespoons chopped chives
Zest of 1 lemon
20g butter, melted
1 tablespoon plain flour
1 large beaten egg
4 fish fillets such as rockling or whiting, with skin on
Salt and freshly ground black pepper to taste
Lemon wedges, to serve

Preheat oven to 180ºC. Rub the oil over a non-stick baking sheet.
Peel and cut the potatoes for chips. Whisk together the egg white with the black pepper and salt. Toss the potatoes in the mixture and place onto the baking tray, separating as much as possible.
Cook in the oven for 45 minutes, turning every 10 minutes. They may look a little pale and soggy in the beginning but they will start to crisp.
While chips are cooking make the coating for the fish by finely chopping the parsley and chives, then mixing well with the breadcrumbs and lemon zest. Next stir in the melted butter
On separate plates, place the flour, beaten egg and breadcrumb mixture. Season with salt and pepper and then coat each fillet in flour, on the flesh side. Next, place in egg and then bread crumbs.
Place the fish onto a large non-stick baking tray and bake on the top shelf of the oven for approximately 15 minutes. The thinner the fillet, the less time it will take to cook.
Once cooked through, serve with lemon wedges and tartar sauce


To make a comment, please register or login
4th Apr 2012
not a good idea using poly unsaturated oils; better off using a little butter or dripping
Peter B
24th Oct 2012
Agree. Avoid the highly processed oils and fats.

6th Apr 2015
Remember that any time you see "partially-hydrogenated" oils listed on a processed food list, it means that the oil used is a dangerous trans-fat created by hydrogen processing!

"Hydrogenation" is the process of heating an oil and passing hydrogen bubbles through it. The fatty acids in the oil then acquire some of the hydrogen, which makes the oil more dense.
If you fully hydrogenate, you create a solid fat out of the oil. But if you stop part-way, you end up with a semi-solid partially hydrogenated oil, that has a consistency like butter, only it's a lot cheaper.

Because of that consistency, and because it is cheap, it's a big favourite as a butter-substitute among "food" producers. It gives their products a richer flavour and texture, but doesn't cost anywhere near as much as it would to add butter.

These partially-hydrogenated oils are part of the reason many people have major health and circulatory problems.
They're a classic "hidden" problem in todays highly processed foods, because people don't understand what they really are eating.
3rd Sep 2015
Sunflower oil is an excellent oil for frying. See http://www.livestrong.com/article/458009-is-sunflower-oil-healthy/

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