'Fish
and chips' © Andrew Dunn
So
you eat healthily 99% of the time - but sometimes you just want to
indulge a little. Don't we all?
In the third part of my series entitled 'How to Make Healthy Versions of Your Fave Junk Foods', I'm going to show you how to make a healthier version of the classic fish & chips! (If you missed parts one and two, the links are at the bottom of this post – so go and read them afterwards!)
In the third part of my series entitled 'How to Make Healthy Versions of Your Fave Junk Foods', I'm going to show you how to make a healthier version of the classic fish & chips! (If you missed parts one and two, the links are at the bottom of this post – so go and read them afterwards!)
Both
fish and potatoes are good for you – however, fish & chips is
generally a high-calorie, high-fat, artery-clogging meal because of
the way it's cooked. Traditionally the fish is smothered in batter and
deep fried in oil, and the chips are also deep fried and then covered
with salt. With a few little tweaks, we can cut down on the excess fat
and calories and actually make fish & chips a healthy, nutritious
meal!
This
recipe serves two. All you'll need is two fish fillets of your choice
(white fish is the most commonly used for this dish), two large
sweet potatoes, one egg, two slices of wholemeal bread, olive oil and
salt & pepper for seasoning.
Sweet
potatoes have a lower GI than regular potatoes and are full of
calcium, potassium, magnesium, iron, beta carotene (which the body
converts to vitamin A) and vitamins C and B6. That's why we're going
to use them to make our chips today!
To
make sweet potato chips (or 'fries'), simply cut your
sweet potato into wedges - how thick you make them is up to you. Then
put them into a large bowl with a drizzle of oil and toss.
Don't use extra virgin olive oil for this as the fats become toxic
and a lot of the health benefits are lost when heated, so just use
normal olive oil or coconut oil if you prefer. Lay the chips onto a
baking tray, add a small spinkle of sea salt and black pepper and
cook in the oven on 400F/200C/gas mark six for 30 minutes or until
crispy, checking occasionally to ensure they don't burn.
While
the chips are cooking, prepare the fish. Firstly, put the bread into
a food processor and blend until you have breadcrumbs. Then crack an
egg into a bowl and beat. Dip your fish fillets into the beaten egg
and then into the breadcrumbs. Lay them on a baking tray and put into
the oven when the chips have 15 minutes left to cook. Everything
should be done at the same time.
Serve
with lemon wedges and your choice of veggies on the side.
If
you make this or any other recipes in the series, I'd love to see
your creations. Send me a pic on Twitter
with the hashtag #NicsKitchen
and I'll RT them all!
Also
in this series:
Part
1:
Healthy
Burgers
Part
2:
Healthy Ice Cream
What
other not-so-healthy foods would you like to see healthier versions of?
Leave me your suggestions in the comments!
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Please share this post via social media using the links below and subscribe to my blog by hitting the follow button!