If you’re looking for a healthier way to enjoy the British classic ‘Fish & Chips’ then this recipe is for you – the fish is coated in fibre rich oats and it uses sweet potato instead of regular potato to bump up the nutrients (sweet potato is packed with vitamin A and actually counts towards one of your 5 a day!).
This dish honestly tastes amazing.. proof being that both times I’ve made it it’s been clear plates all around!
So if you want to know how to recreate this healthy and balanced (there is lean protein from the fish, peas for the vegetables and sweet potato for the slow release carbohydrate!) DELICIOUS evening meal then carry on reading.. 🙂
P.S I haven’t added the nutritional information for this recipe as it really depends on the size of your sweet potato/fish used, as well as how much oil you use – when I typed my meal into myfitnesspal it came to around 450 calories (regular fish & chips can come in at over 1500 calories!!).
Healthy Fish & Chips
Ingredients
- 2 medium sweet potatoes
- 2 skinless & boneless white fish fillets*
- 4 tbsp flour**
- 1 egg & a splash of milk
- 2 handfuls of porridge oats
- black pepper & seasonings***
- frozen peas
- Optional: Tomato Ketchup****
- Spray oil/cooking oil*****
Instructions
- Wash & chop off the ends of the sweet potato (peeling is optional) before slicing into 'chips' & placing in a bowl. Spray the 'chips' with spray oil (or drizzle with oil) & sprinkle on your chosen seasonings.. mix well before placing the chips on a baking tray & bake for around 40 minutes at 200 degrees C (turning half way) until cooked.
- Meanwhile put the flour in one shallow bowl, whisk the eggs & milk in a second shallow bowl and finally place the oats into a third and final bowl along with your seasonings and mix together (I also added some ground flaxseed to the oats too to make the fish look more golden!).. so you now have 3 bowls lined up!
- Take a fillet of fish and coat thinly in the flour, allowing any excess to fall off before dipping it in to the egg & milk mix (the flour helps the egg mix to 'stick'!) and then finally into the oat & seasoning bowl - make sure that all of the fish is coated in oats. Place on a plate and repeat for the second fillet.
- Take your frozen peas and place them in a microwavable bowl (or you could simmer them in a pan of water!) with a little water. Microwave for 3-5 minutes, stirring half way until cooked. Crush the peas down with the back of a fork if you want 'crushed peas' - I personally prefer this to mushy peas!
- Heat the oil in a pan and when hot add the fish. Fry on each side for 2-3 minutes or until cooked and place on a kitchen towel.
- Serve your fish with your home made baked sweet potato wedges, peas & an optional squirt of tommy K .. and enjoy!!
Notes
*You can use any white fish e.g. River Cobbler, Tilapia or Cod. You can keep the fish whole or slice it into smaller pieces if you’d prefer.
**I used oat flour aka ground up oats in the food processor.
***I used a Piri Piri mix which consists of dried chillies, dried onion, garlic & black pepper.
****I used Heinz however I’m going to buy some Walden Farms Sugar Free Ketchup for next time.
*****I used a spray oil for the sweet potatoes & Dr Zak’s coconut oil to fry the fish in.
Do let me know if you try this recipe!
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Hi Nic, I had a River Cobbler fillet (don’t you love them, they’re so reasonably priced, sustainable and often on offer!) left over in my freezer and on Friday and I decided to try your recipe out. I was intrigued as to how the fish would taste with the porridge oats covering as normally I use wholemeal breadcrumbs. Awesome! I loved the different texture of the oaty “crunch” and this is definitely a recipe I will be doing again in future, thanks! And picture next time, sorry. 🙂
Author
Aw thanks Neil! Yes I found that by adding the golden linseeds it made it more golden/crunchier but really enjoyed it without too!!