Healthy(ish) fish and chips

This deliciously light alternative is a guaranteed Friday night win
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Fish and chips

Eating healthy doesn’t have to mean giving up all your fave treats, especially when James Tanner of Barbican Kitchen in Plymouth bangs out deliciously light alternatives such as this fish and chips recipe …

barbicankitchen.com

Serves    4

Oven temp    200°C / gas 6

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Food July August
  • You will need
  • Method

Plaice fillets 600g, skinned and boned
Fine polenta 150g
Garlic 2 cloves, minced
Eggs 2, beaten
Plain flour 3 tbsp, seasoned
Lemon 1, zest and juice
Thyme 1 tsp, chopped
Chives 1 tsp, chopped
New potatoes 400g, halved
Smoked paprika 1 tsp
Crushed chilli flakes 1 tsp
Fresh mint 8 leaves
Frozen peas 250g
Butter knob

  1. Pre heat oven to 200°C/gas 6.
  2. For the wedges; blanch the potatoes for 8 minutes until just softened in boiling salted water, drain and pat dry on kitchen towel.
  3. Add a splash of oil to a non-stick frying pan, add wedges and cook flat side down to colour. Cook for 2 minutes, sprinkle with smoked paprika and chilli flakes and toss everything together. Transfer into an ovenproof dish and cook in the over for a further 5 minutes.
  4. For the fish; mix the polenta, garlic, lemon zest and chopped herbs. Dust the fish fillets with the seasoned flour then dip in beaten egg and dust all over with polenta mix. Heat a non-stick pan and lay the fillets in away from you and cook on a medium heat for 2 minutes both sides.
  5. For the peas; blanch the frozen peas in boiling water for 1 minute then drain and add to a blender with mint leaves and lemon juice.
  6. Blitz half first with a splash of the blanching water to achieve a liquid consistency then add the remaining peas and blitz to a chunky puree. Arrange in pots and put on serving plate with hot drained fish and cooked wedges and finish off with a slice of lemon.

You will need

Plaice fillets 600g, skinned and boned
Fine polenta 150g
Garlic 2 cloves, minced
Eggs 2, beaten
Plain flour 3 tbsp, seasoned
Lemon 1, zest and juice
Thyme 1 tsp, chopped
Chives 1 tsp, chopped
New potatoes 400g, halved
Smoked paprika 1 tsp
Crushed chilli flakes 1 tsp
Fresh mint 8 leaves
Frozen peas 250g
Butter knob

Method

  1. Pre heat oven to 200°C/gas 6.
  2. For the wedges; blanch the potatoes for 8 minutes until just softened in boiling salted water, drain and pat dry on kitchen towel.
  3. Add a splash of oil to a non-stick frying pan, add wedges and cook flat side down to colour. Cook for 2 minutes, sprinkle with smoked paprika and chilli flakes and toss everything together. Transfer into an ovenproof dish and cook in the over for a further 5 minutes.
  4. For the fish; mix the polenta, garlic, lemon zest and chopped herbs. Dust the fish fillets with the seasoned flour then dip in beaten egg and dust all over with polenta mix. Heat a non-stick pan and lay the fillets in away from you and cook on a medium heat for 2 minutes both sides.
  5. For the peas; blanch the frozen peas in boiling water for 1 minute then drain and add to a blender with mint leaves and lemon juice.
  6. Blitz half first with a splash of the blanching water to achieve a liquid consistency then add the remaining peas and blitz to a chunky puree. Arrange in pots and put on serving plate with hot drained fish and cooked wedges and finish off with a slice of lemon.
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