Fish & Chips Recipes

By WLR's Food Information Executive, Laurence Beeken

As a Nation we love our Fish & Chips from the chippy on the corner, but unfortunately our bodies don’t. With a 105g battered piece of cod coming in at 348kcals and 200g of chippy chips at 478kcals, that’s a whopping 826kcal.

So I’ve come up with some lower in fat, healthier versions of the traditional fish & chips.

Salmon & Cream Cheese Pancake Filling

Serves 4 | Prep 10min | Cooking 30min

Ingredients

• 4 x 150g Plaice Fillets
• 120g Ciabatta Bread Crumbs
• 55g Finely Chopped Parsley (or to taste)
• Zest & Juice of 4 Limes
• Salt & Pepper (to taste)
• 800g Boiled New Potatoes
• 80ml/4 Tbsp Extra Virgin Olive Oil

Preparation

Part boil the potatoes in unsalted water, drain and cut into thick chips.

Method

1. Preheat oven to 220°C/435°F/Gas Mark 7. Put the roasting tin for the potatoes to go in, in the oven to heat up.
2. Mix the breadcrumbs, lime zest and half of the lime juice with the parsley.
3. Place the fish on a lightly greased baking tray and pour the remaining lime juice over the fish.
4. Put the chips and oil in a bowl or dish and turn the chips until they are coated in oil.
5. Leaving any excess oil in the bowl, put the chips in the now hot roasting tin and return the roasting tin and fish to the oven and cook for 10 minutes.
6. Remove the fish from the oven and carefully press the breadcrumb mixture onto the fish.
7. Turn the chips in the roasting tin over and return both to the oven for a further 15-20 minutes or until cooked.

Serving Suggestion

Serve with a salad that has something sweet in it like raisins or sweet corn to complement the lime.

 

Steamed Cod & Shallow Fried Chips

Serves 4 | Prep 10min | Cooking 30min

Ingredients

• 4 x 150g Cod Fillet
• 1 Lemon (optional)
• 800g Boiled New Potatoes
• 4 Tbsp Extra Virgin Olive Oil

Preparation

Part boil the potatoes in unsalted water, drain and cut into thick chips.

Method

1. Put about 3cm of water in the pan you're going to use to create the steam in and start heating it up.
2. Put the oil in a large frying pan and heat this up.
3. Place your cod fillets in your steamer, ensuring the lid is tightly fitted and let it cook for 8-10 minutes.
4. Half way through the fish's cooking time add the chips to the frying pan and fry till they are golden brown. You should have time to dry these off with a paper towel to reduce the grease before serving with the cooked fish.

Serving Suggestion

Try substituting your usual mushy peas for a tin of chopped tomatoes.

 

Pan Grilled Salmon Fillets & Fry Light Fries

Serves 4 | Prep 15min | Cooking 10min

Ingredients

• 4 x 150g Salmon Fillet
• 4 Tsp Light Soy Sauce
• 800g Boiled New Potatoes
• 20 Sprays Fry Light Olive Oil

Preparation

Boil the potatoes in unsalted water, drain and cut into thick chips.

Method

1. Put a large frying pan on to heat up and spray twice with fry light.
2. When the pan is heated put chips in, spray four times with fry light and turn to coat.
3. Turn the potato pan down to slowly heat and crispen the potatoes while you cook the fish. You will need to repeat spraying and turning the chips another two-three times while you cook the salmon.
4. Heat the griddle or smaller frying pan, while you cut the salmon into eight equal pieces.
5. Spray the fish pan twice with fry light and add the light soy sauce and salmon pieces to the pan. Cook each side for roughly two minutes, or until soft and tender.

Serving Suggestion

Serve the salmon pieces on a bed on mixed leaf salad and let the juices be the salad dressing.