Main Meals

Baked Fish, Chips & Crushed Peas

Oil free baked fish, sweet potato chips, and crushed peas.
Serves
2
Prep in
10 minutes
Cooks in
10 minutes

The exposure of fats & oils to heat creates compounds called advanced lipid end products (ALEs) & theses are well evidence to be risk factors in the development of numerous chronic diseases including cancers, heart disease, diabetes & dimentia.

Why risk it when you can make this glorious meal without the need to consider if you have the antioxidant absorption power to protect your health? It’s delicious, super easy & can be customised to your family’s preference/what you’ve got in your pantry.

Key Facts

  • Oil free
  • High in protein
  • Easy recipe
  • Good for heart health

Ingredients

  • 2 boneless white fish fillets (cod, pollock, haddock)
  • 1 egg
  • 100g breadcrumbs or ground almonds
  • Salt & pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 2 teaspoon flour of choice
  • 2 small sweet potatoes
  • 1 teaspoon avocado oil
  • 250g fresh or frozen peas
  • Lemon juice to taste
  • Small handful fresh mint or parsley
  • Ketchup &/ or mayo

Preparation

01

Give your sweet potatoes a good scrub, dry them well, then chop into shoestring fries. Toss with the avocado oil & salt.

02

Prepare your fish. Trim any skin or sinew from teh fillets & make sure they're dry. Mix breadcrumbs/almonds & seasoning in a flat dish.

03

Crack & whisk your egg into another flat dish.

04

Toss the fish fillets with the flour, then dip into the egg. Allow any excess to drain off then coat in the breadcrumbs/almonds.

05

Oven: Arrange chips on a lined tray & roast at 190°C for 10 minutes. Give them a good toss around.

Place your fish on a wire rack over another tray & add this to the oven when you put the chips back in for another 15-20 minutes.

Air fryer: Add chips in a single layer along with the fish. Cook at 200°C for 6 mins then turn everything. Cook for another 5-6 minutes.

06

The peas just need to be brought to a boil in a pan of lightly salted water. 1 minute of boiling for fresh, 2 minutes for frozen.

07

Drain & shake the sieve to dry. Tip back into the pan with the chopped herbs, lemon & pepper. Use a potato masher to crush.

Serve with your condiments of choice!

08

09

10

11

12

13

14

15

16

17

18

19

20

About me

Phoebe Liebling (BSc, DipNT) is a highly respected clinician & award winning product & recipe developer based in Harley Street.

Phoebe holding a tray of roasted vegetables