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Fish and chips

A healthier version of everyone’s favourite fish and chips.

Ingredients

  • 4 x 200g white fish fillets
  • 30g seasoned plain flour
  • 1 egg
  • 100g white breadcrumbs
  • 2 tbsp sunflower oil
  • 550g potatoes, peeled and cut into chips
  • 2 tbsp olive oil
  • ½ tsp salt
  • 400g frozen peas
  • 150ml light crème fraîche
  • freshly ground black pepper

Method

  1. Remove any skin from the fish and using a small tweezers, pull out any small bones.
  2. Dust each fillet with seasoned flour. Beat the egg and place in a shallow dish. Toss the breadcrumbs and sunflower oil and spread out into a plate.
  3. Preheat the oven to 400F/200C/Gas 4. Line 2 baking sheets with non stick baking parchment.
  4. Dip each fish fillet firstly into the beaten egg then in the crumbs to coat evenly then lift on to one of the baking sheets.
  5. Bring a large pan of lightly salted water to the boil and cook the potatoes for 5 minutes, drain well the return to the pan with the olive oil and salt, cover the pan with a tight fitting lid and shake vigorously to coat lightly and evenly with oil. Arrange onto the second baking sheet and spread out evenly. Place in the oven and cook for 30 – 35 minutes until golden and crisp. Turn them over half way through cooking time with a spatula .
  6. After the chips have been in the oven for
    15 minutes, place the fish in the oven and cook for
    15 – 20 minutes until crispy, golden and cooked through.
  7. Meanwhile, cook the peas in a pan of lightly salted boiling water for 5 minutes, drain and blitz in a food processor or with a hand held wand
    with the crème fraîche and black pepper. Return to the pan to heat through gently.
  8. Serve each fish portion with chips and a portion of mushy peas.
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4 Serves 4 people
25 Preparation time of 25 mins
40 Cooktime for 40 mins
570
Calories
29%
4.8g
Sugar
53%
14.9g
Fat
21%
5g
Saturate
25%
1.6g
Salt
27%
of your Guideline Daily Amount (GDA)

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