Fish and Chip Friday

12 Apr

I love fish and chip Friday, but the reality is that getting fish and chips from the local chippy can rake up nearly 1000 kcal (and that’s before the mushy peas and glass of wine!), and can provide nearly half of your daily saturated fat intake in one meal. With a nation of ever expanding waistlines, it’s time for us all to take a lot more responsibility for what we put in our mouths. There’s a show on TV called ‘Secret Eaters’ (it isn’t the best, I’ll admit), but it never ceases to shock me that there are so many people who are in such denial about the number of calories they are consuming, and the types of food that they’re eating.

Come on people, it’s time to put health first! It’s not complicated, although it does take discipline and willpower.

photo (1)

This is my version of fish and chips which is a bit healthier, and generally uses things you might already have at home. I’ve done a bit of reading and think that this version comes in around 550-600 kcal. If you want to be fully angelic, you can forgo crumbing the fish and grill it or oven bake it instead of pan frying, but I love the crunch that you get from shallow frying. As I rarely fry any food, this is my one exception!

White fish is a fantastic, lean source of protein, which is incredibly low in fat and high in numerous B vitamins and nutrients. Peas, as many of you know already, are one of my favvvvvvvvvve veggies. Little green powerhouses of fabulousness!  They’re low fat, high fibre, full of antioxidants and high in B vitamins. Sweet potato is a fantastic alternative to standard white potato (although the humble potato does have it’s place too), especially after a hard work out. It contains really high levels of beta-carotene, which studies have found reduces muscle fatigue over the following days. Sweet potatoes are also lower GI than normal potatoes, keeping your blood sugar levels under control. They’re also completely packed with vitamins and minerals, including vitamin D (which loads of us will be lacking due to this horrifically long, drawn out winter…..and which is really important in keeping our mood happy!).

Recipe for 2 

  • 2-3 white fish fillets, depending on size (I keep a big bag of frozen fish in the freezer; its cheaper than buying fresh fish and great when you don’t have time to go to the fish mongers)
  • 1 egg, beaten with a dash of milk
  • Half a cup of flour
  • A couple of handfuls breadcrumbs per fillet (I whizz up any going-stale bread to make breadcrumbs and then keep them in the freezer until I need them)
  • Peas
  • 1-2 sweet potatoes, depending on size

1. Peel your sweet potato and cut into chip sizes. Brush with oil (plus a sprinkling of paprika/chili powder if you so desire) and place on a baking tray in a preheated oven at 200C fan for around 30 mins. Turn them over half way through cooking. They might need a little longer or a little less time depending on how fat you’ve cut them, so keep an eye on them.

2. Put your flour in a dish, next to your beaten egg in a dish, next to your breadcrumbs in a dish, next to a clean plate. Place the fillet in the flour and coat liberally, then into the egg, making sure it’s coated all over, and then into the breadcrumbs and onto the plate. Repeat this process until all your fish is nicely coated in breadcrumbs.

3. Heat a good glug of rapeseed oil in a wide shallow frying pan. You need enough that it coats the bottom of the pan, but no more! Once it’s nice and hot (medium heat), carefully place your fillets into the pan. Depending on size, they’ll probably take about 5 minutes each side. Don’t move them once you’ve placed them in the oil or you’ll risk knocking all the yummy crumbs off. After ~3 minutes gently lift the side of one to make sure they’re going nice and golden, and not burning.

4. In the meantime, get your peas on the go.

5. Once all is ready, carefully place the fish on a piece of kitchen towel to get rid of any excess oil, then dish up and enjoy. If you’re feeling really keen, you could even make your own healthy version of tartar sauce!

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2 Responses to “Fish and Chip Friday”

  1. mum April 12, 2013 at 11:05 am #

    I love the way you manage to put in all the good things about your food ideas! It’s great for us to know what the food contains. Great.

    • DrinksAndNibbles April 12, 2013 at 11:23 am #

      So glad you enjoy them 🙂 come visit and I’ll cook! xxx

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