Herby Fish 'n' Chips
TOP TIP
Add 1 tablespoon of low-fat plain yoghurt to the peas for a richer flavour.
Ingredients
2 x fillets of skinless white fish such as cod (about 140g each)
1 large sweet potato, washed and cut into wedges
1 tsp smoked paprika (optional)
1 tbsp vegetable oil
1 tsp reduced-fat spread, melted
30g wholemeal breadcrumbs
½ lemon, zest and juice (remaining half cut into wedges)
1 tsp Parmesan cheese, finely grated
Handful fresh parsley, chopped
160g frozen peas or petit pois
Handful mint, chopped (optional)
Method
Preheat the oven to 200°C / fan 180°C.
Pour the oil into a non-stick roasting tin, and place in the oven go warm for 2-3 minutes. Remove the roasting tin from the oven and add the sweet potato wedges. Gently shake the tin until the wedges are coated with a thin layer of oil, then sprinkle with paprika. Return the roasting tin to the oven to cook for around 30 minutes, turning at least once until cooked through and golden brown.
While the wedges cook, place the fish onto a foil-lined baking tray.
In a bowl, mix together the melted spread, breadcrumbs, lemon zest and juice, Parmesan cheese and parsley. Spoon half the mixture onto each fish fillet and spread to cover the top.
Place in the oven, beneath the wedges, and cook for 10-12 minutes, depending on the thickness of the fillet, until the fish is opaque and flaky.
Cook the peas as instructed. Drain and serve, or add the mint and mash using a fork or blender.
Serve immediately with a wedge of lemon.
*This recipe is from our friends over at the World Cancer Research Fund.
