Classic Combo – Fish & Chips

Fish and chips can be high in calories, but you can give this classic combination a healthy makeover by oven cooking the ingredients instead of frying. You can half the fat and calories of this traditional favourite by cooking it in the oven instead of frying, and the potatoes are a useful source of vitamin C as well as B6, potassium and manganese.

 

Often regarded as being bad for your health, fish and chips is in fact a fantastic natural, nutritional meal which is good value for money and an excellent source of protein – far better than most other takeaway foods. A portion of fish and chips provides the body with carbohydrate, vitamins B6 and B12, vitamin C, iron, calcium, phosphorous, as well as the trace elements iodine, fluorine, zinc and some important dietary fibre. So why not try this recipe as the calorie count of an average portion of fish & chips is in the region of 861 calories – do it this way and it comes to 366 calories per serving!

Lower Calorie Oven Baked Fish & Chips

Ingredients

• 880g/ 1lb 12 oz floury potato, scrubbed and cut into chips
• 2 tbsp olive oil
• 50g fresh breadcrumbs
• zest 1 lemon
• 2 tbsp chopped flat-leaf parsley
• 4 x 140g/5oz thick white fish fillets
• 200g/ 7oz cherry tomato

Method

1. Heat oven to 220C/200C fan/gas 7.
2. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray.
3. Drizzle with half the olive oil and season with salt.
4. Cook for 40 mins, turning after 20 mins, so they cook evenly.
5. Mix the breadcrumbs with the lemon zest and parsley, then season well.
6. Top the fish evenly with the breadcrumb mixture, then drizzle with the remaining oil.
7. Put in a roasting tin with the cherry tomatoes, then bake in the oven with the chips for another 10 – 12 minutes.

Serves 4 – Serving Size: 1 fish fillet and 220g chips – Nutrition per serving
Calories: 366, Protein: 32g, Carbohydrate: 43g, Fat: 7g, Fibre: 4g, Sugar 3g