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Healthy Fish and Chips

November 14, 2007


I love fish and chips but these days it feels so unhealthy to eat a whole battered, deep fried fish. In any case, I prefer to make it myself at home, because I know what’s going into it, and of course for the fun of it too.

This is a really delicious version of fish and chips that you can make yourself, safe in the knowledge that it is reasonably healthy. I made this for the other Mrs Rice, my gorgeous sister-in-law when she came over one evening and we had a lovely, chilled out time, free from the Rice brothers’ showing off.

Recipe for Health Fish and Chips
2 fish fillets (I used plaice, but choose whichever fish you like)
1 egg
100g breadcrumbs
1 tsp paprika (smoked or plain)
¼ tsp cayenne pepper
1 tsp lemon zest
1 tsp sea salt
¼ tsp black pepper
50g wholemeal flour
100g wholemeal breadcrumbs
50g butter
2 potatoes

Preheat the oven to 200ºC and line 2 baking trays with foil, and a tiny bit of oil. Wash the potatoes thoroughly and cut into wedges. Separate the eggs and put the yolks to one side. Whisk up the eggs whites until they are light and fluffy, then quickly toss the potatoes in the eggs until they are all covered and pour it all onto one of the baking trays and put it into the oven immediately. This is a trick a friend told me about that I thought sounded barmy, but it really helps to give the chips a crunchy coating without having to deep fry them. They will take about an hour to cook, and make sure you turn them at least twice during this time to get the best coating.


The fish takes about 7-10 minutes to cook, so when you think the chips have about 20 minutes to go, start preparing the fish. Gently beat the egg yolks and pour onto a medium-sized plate. Put the flour onto another plate, and mix the breadcrumbs, spices, seasoning and zest together and the stir in the melted butter.

Arrange them in this order: flour, egg, breadcrumbs. Take each piece of fish and coat the flesh side with flour, then the egg, then the breadcrumb mixture, and place it skin side down onto the baking tray. Cook for 7-10 minutes, until the breadcrumbs are crispy and golden.


© Katheryn Rice 2007

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