Our take on the ultimate British takeaway, fish and chips. While you might choose to indulge on the real thing from time to time, sometimes a healthier take on a classic is what you’re after. We’ve got your back!
This dish is far lower in carbohydrates and fat than a true takeaway would be. So, you get the health benefits of fish without the less healthy aspects of a takeaway.
On the Second Nature programme, nothing is off-limits. Sometimes a mindful indulgence is the best thing for you. However, this crowd-pleaser doesn’t need to be saved for an occasional treat because it’s packed full of vegetables and omega-3.
Best of all, it’s ready in just 30 minutes!
Recipe: Naked fish and carrot chips
Prep and cooking time: 30 mins
Serves: 2
Ingredients
- 2 x 125g cod fillets
- 300-400g carrot batons
- 1 tbsp cornflour
- 2 springs fresh rosemary
- 2 tbsp extra virgin olive oil
- 150g frozen peas
- 1-2 cloves garlic, diced or minced
- 2 tbsp double cream
- 1/2 tbsp butter
- 2 tbsp gherkins, finely diced
- 1/2 lemon, juiced
- 2 tbsp fresh parsley, finely chopped
- 120g mayonaise
Method
- Preheat the oven to 200°C/180°C fan.
- Coat the carrot batons in cornflour, rosemary springs, salt, pepper, and 1 tbsp of the oil. Place them on a baking tray to bake for 25-30 minutes, until golden.
- After 10 minutes of cooking, start to prepare the peas and fish.
- Cover the frozen peas with water and put them in the microwave to defrost for 5-7 minutes. Drain any excess water.
- Meanwhile, heat 1/2 tbsp of the oil in a non-stick frying pan, over a medium heat. Fry the garlic until browned.
- Add the defrosted, drained peas to the pan and cook for 2 minutes. Add 2 tbsp of cream and season with salt and pepper.
- Once cooked, place the peas into a bowl and mash with a masher or a fork. You can keep the peas whole if you prefer.
- Using the same pan, add 1/2 tbsp of oil and 1/2 tbsp of butter. Add the fish and cook over a medium heat for 5-8 minute, or until completely white. When the bottom half of the fish has started to turn white, flip it once.
- Sprinkle with salt and pepper at the end (salting while cooking will draw water from white fish, which is often more watery than oily fish like salmon).
- If including tartar sauce, mix the chopped gerkins, lemon juice, and parsley into the mayonnaise and combine well.
- Serve the fish with the golden carrots, mushy peas, and tartar sauce (if using).
