We all want Fish and Chips on a Friday, and while as the occasional great it is fine, it’s not something we should be eating every week… Enter the healthy fish and chips alternative! Made from rainbow trout, sweet potatoes and frozen peas, this could be the new Fish Friday treat for you.

Ready in: 40min

Serves: 4

The New Fish Friday

I was inspired to make this healthy fish and chips after driving past the newly renovated chip shop near me. The smell coming from that shop was amazing and I could feel it calling to me, but I did not want to give into temptation when I knew I had fish at home. So I decided to make my own breaded fish and pair it with some sweet potato fries, and I have to say it tasted so good that I forgot all about the chippy.
I used frozen rainbow trout that I defrosted overnight in the fridge, but you could use whichever fish that you would prefer, this is just my personal preference. I also used smoked paprika as my seasoning of choice, but as always, you go with what feels right for you.

Ingredients:-

• 4 Rainbow Trout fillets
• 2 Slices wholemeal bread
• 1-2 tbs Smoked Paprika – adjust to your taste
• 1 Egg – beaten
• Frylight Spray Oil
• 500g Sweet potato – peeled and cut into chip shapes
• 400g Frozen Peas
• Handful mint leaves – roughly chopped
• 10g low fat spread (optional)
• Salt/pepper to taste

Preparation:

If using frozen fish, defrost overnight/ in a microwave before starting.

Chips:

1. Preheat the oven to 200 degrees.
2. Peel and cut the sweet potatoes into chip shapes and put in a bowl.
3. Spray the chips with 5-10 pumps of frylight spray oil, making sure all the chips are coated.
4. Add in 2 tbs of chilli flakes (or alternative seasoning), making sure all the chips are coated.
5. Spread the chips on an ovenproof dish and cook for 25-30min (or until cooked)

Fish:

1. In a blender, add the 2 slices of wholemeal bread and the smoked paprika.
2. Blend until it resembles bread crumbs.
3. Use the beaten egg to egg wash the fish fillets .
4. Cover the fish in the bread crumbs, and place on a oven-proof dish.
5. Cook the fish in the oven for 20min

Mushy peas:

1. Boil the frozen peas until cooked (usually 3-4min)
2. Once cooked, drain the water off, and add chopped mint and low fat spread (if using)
3. Mash the peas until they are mushy.

Serve the chips, fish and peas, season with salt/pepper, and enjoy 🙂

The Health Benefits

Fish is a lean protein source, which is important for maintaining our muscles. Rainbow trout contains omega-3, which is an essential fatty acid that helps maintain healthy joints and brain function.
Sweet potatoes provide a good source of dietary fibre, which makes us feel fuller for longer. It also contains vitamin K which helps with blood clotting, phosphorous/calcium that are essential for healthy bones, and iron which is important for the transport of oxygen around the body.
Peas are a great source of zinc, which acts as an antioxidant, and the vitamin thiamin (B1), which is required in the process to release energy from the food we eat.
So with all these health benefits, why not make this your new fish Friday meal?

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Tip

Why not try this recipe with some smoked haddock or cod for extra flavour? Or why not try it with butternut squash chips instead?