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Fish and seafood

Fakeaway Fish and Chips

Megan Widdows
Written by

Megan Widdows

Reviewed by dietitian

Fiona Moncrieff

2 min read
Last updated April 2024

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


  • 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


  1. Preheat the oven to 200°C/180°C fan.
  2. 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. 
  3. After 10 minutes of cooking, start to prepare the peas and fish.
  4. Cover the frozen peas with water and put them in the microwave to defrost for 5-7 minutes. Drain any excess water.
  5. Meanwhile, heat 1/2 tbsp of the oil in a non-stick frying pan, over a medium heat. Fry the garlic until browned.
  6. Add the defrosted, drained peas to the pan and cook for 2 minutes. Add 2 tbsp of cream and season with salt and pepper. 
  7. 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. 
  8. 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.
  9. 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).
  10. If including tartar sauce, mix the chopped gerkins, lemon juice, and parsley into the mayonnaise and combine well.
  11. Serve the fish with the golden carrots, mushy peas, and tartar sauce (if using).

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9 March, 2023

Usually your recipes sound amazing and make me want to join up, but this sounds like something from a certain slimming club – carrot batons!

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