14 June, 2023

This all-time favourite goes through a healthy makeover without losing flavour. Replacing the traditional deep-fried fish and chips, this recipe shallow-fries white fish fillets and bakes skin on chunky chips. This recipe is perfect for a quick and easy midweek meal.

Serves: 2 (add more to serve more)

Preparation time: 45 minutes 

Ingredients

2 white fish fillets – for example, sea bass

3 white potatoes

4 tbsp cornflour

1 tsp turmeric

Vegetable oil

Salt and pepper

Salad, peas, etc. to accompany – as preferred!

Instructions

  1. Preheat the oven to 220 degrees (200 degrees for fan ovens) / gas mark 7
  2. Leave the skins on your potatoes and cut them into chips.
  3. In a pan of boiling water, boil them for 5-10 minutes.
  4. Then add your chips to a baking tray with a drizzle of vegetable oil and a pinch of salt, mix everything up.
  5. Put the tray in the oven for 20-25 minutes – adjust according to whether your chips are chunky or skinny! Cook until crisp and golden.
  6. Combine the cornflour, and turmeric with a pinch of salt and pepper and then coat the fish in the cornflour mixture until covered. (As an alternative, you could cut the fish into strips as fish fingers/goujons.)
  7. Add a drizzle of oil to a frying pan and cook the fish for a few minutes on each side until crisp and golden. Your fish is cooked when it turns opaque.
  8. Serve your fish and chips with your choice of peas or salad, etc.

Why this is good for you

White fish, such as seabass, is an excellent source of protein, and it is low in fat, making it one of the healthier, low-fat alternatives to red or processed meat. There is evidence that eating a lot of processed meat may slightly increase breast cancer risk.

Enjoyed this recipe and are craving more like this? Breast Cancer Uk’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking. 



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