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Tuesday 2nd January 2018

Healthier Fish & Chips

Ingredients (Serves 4) 
600g x skinless boneless Lemon Sole or Plaice fillets
150g x fine polenta
2 x cloves minced garlic
2 x beaten eggs
3tbsp x seasoned plain flour
Zest and juice of 1 lemon
1 extra lemon cut into wedges for serving.
1 x tsp chopped thyme
1 x tsp chopped chives
400g x halved new potatoes
1 x tsp smoked paprika
1 x tsp crushed chilli flakes
Olive oil for cooking
8 x leaves fresh mint
250g x frozen peas
Knob of butter
 
 
 
Method
   Pre-heat oven to 200oc/ gas
First blanch the potato wedges for 8 minutes until just softened in boiling salted water, drain and pat dry on kitchen towel.
Add a splash of oil to a non-stick frying pan and add wedges, cook flat side down at first to slightly colour for around two minutes. Sprinkle over smoked paprika and chili flakes, then toss everything together and pop in pre-heated oven to warm through for 5 minutes.  
For the fish, simply mix together the polenta, minced garlic, lemon zest and chopped herbs. Dust the fish fillets with the seasoned flour then dip in beaten egg and dust all over with the polenta mix. 
Heat a non-stick pan and lay the fillets in away from you cook on a medium heat for 2 minutes both sides and drain well on kitchen towel. 
To prepare the peas, blanch in boiling water for 1 minute then drain and add to blender with mint leaves and lemon juice. Blitz half first with a splash of the blanching water to achieve a liquid consistency then add the remaining peas and blitz to a chunky puree. 
  Arrange in pots and put on serving plate with hot drained fish. 
  Finally, drain the potatoes on kitchen paper arrange on plate and finish off with a lemon wedge per serving.