Page 66 - Healthy food

Makeover

FISH & CHIPS

It’s comfort food at its best but can easily turn into a stodge fest,
especially if you add a helping of mushy peas. Our version nets all
the nostalgic flavours with half the calories and a fraction of the fat

prep 20 min cook 40 min serves 4 baking paper. Put the chips on the tray in
a single layer, drizzle with the oil, season
1kg maris piper potatoes, with black pepper and toss to coat. Bake CLASSIC VS HFG
cut into 1cm wide chips for 40 min, turning halfway through.
1tbsp extra-virgin rapeseed oil 2 Meanwhile, line a smaller baking tray CLASSIC RECIPE OUR MAKEOVER
1 egg with non-stick baking paper. Beat the
2tsp dijon mustard egg and mustard in a small shallow 1,078kcal 489kcal
70g dried breadcrumbs, lightly bowl. Mix the breadcrumbs and lemon 39g fat 7.2g fat
toasted in a dry pan zest in another. Dip each fish fillet into
Finely grated zest 1 lemon, juice ½, plus the egg to coat, then dip in the crumbs 9g saturates 1.5g saturates
wedges to serve and put on the baking tray. When the
4 chunky sustainable white fish fillets chips have been cooking for 20 min, put 121g carbs 59g carbs
(about 150g each) such as cod or pollock the fish into the oven for 18–20 min.
100ml 2% fat Greek yogurt 3 In a small bowl, mix the yogurt, 11.8g sugars 8.6g sugars
1½tbsp capers, chopped capers, shallot or spring onions and 52g protein 43g protein
1 small shallot or 2 spring onions, very parsley with the lemon juice until well
finely chopped combined. Serve the fish and chips with 11.5g fibre 10.2g fibre
2tbsp fresh flatleaf parsley, a dollop of tartare sauce scattered with
chopped, plus extra to serve extra parsley, the lemon wedges to Salt 2g Salt 1g
350g garden peas, to serve squeeze over, and the peas.
152mg calcium 121mg calcium
1 Heat the oven to 220°C/200°C fan/ 1 3.9mg iron 3.8mg iron
gas 7. Line a baking tray with non-stick

HOW WE MADE IT HEALTHIER

THE WHOPPING 589 person to cook the fish satisfying – so we’ve Greek yogurt rather
CALORIE DIFFERENCE and another 1tbsp each saved unnecessary than relying on the
between the HFG to cook the chips). We extra calories. oil that’s invariably
version and traditional swapped the traditional WE SHAVED 1g SALT added to the versions
fish and chips comes side portion of mushy from our recipe by you buy.
from oven baking peas to cut down flavouring the fish THE TRADITIONAL
rather than deep frying further on both fat with mustard and VERSION has 9g
our recipe, which and calories. making our own tartare saturated fat, most of
significantly cut the oil ALTHOUGH SMALLER sauce instead of using a which comes from the
we used (we used just THAN the huge commercial brand. mushy peas. Ours has
2.8g oil for both portions, portions you get in a WE ALSO CUT FAT just 1.5g saturates as we
while the traditional chip shop, our serving FROM THE TARTARE serve our peas simply
recipe uses 1tbsp per size is generous and sauce by using 2% fat on the side.

66 HEALTHY FOOD GUIDE FEBRUARY 2018