Healthy Seed-crusted Fish & Chips

Healthy seed-crusted fish & chips
Prep in Prep in:
10 mins
Cook in Cook in:
30 mins
Serves Serves:
2
Per Serving %RI
KCAL 676 33%
Fat 30.4g 43%
Sat Fat 3.8g 19%
Sugar 3.5g 3%
Salt 1.0g 16%

Method

  1. Preheat the oven to 190°C, 170°C Fan, Gas Mark 5.
  2. Mix the lemon zest with the seeds, a generous pinch of salt and plenty of black pepper. Tip half of this mix onto the cooked potatoes along with 1 tablespoon olive oil. Coat well, spread out on a baking tray and place in the oven (for about 25 mins).
  3. Meanwhile, add the flaked almonds to the remaining seeds mix with a dash of olive oil and toss to coat. Pile onto each fish fillet, pushing down to form a crust.
  4. When the potatoes look like they’re beginning to crisp up, add the fish to the oven for the final 15 minutes.To prepare the lemon mayonnaise; in a small bowl ix all the ingredients together and set aside.
  5. Serve with lemon wedges, lemon mayonnaise and peas.

TIP Use any leftover boiled potatoes in this recipe too..

 

Ingredients

2 fluffy potatoes, e.g. Maris Piper, boiled, drained and cut into medium/thick chips,

2 sea bass fillets (approx. 180g each), or use sea bream, haddock or cod fillets

Zest and juice of 1 lemon

3 tablespoons mixed seeds, pumpkin, sunflower, linseed, chia

2 tablespoons flaked almonds

For the lemon mayonnaise

3 tablespoons plain mayonnaise

Handful fresh parsley leaves, finely chopped

½tablespoon lemon juice

Peas, to serve

2 fluffy potatoes, e.g. Maris Piper, boiled, drained and cut into medium/thick chips, 2 sea bass fillets (approx. 180g each), or use sea bream, haddock or cod fillets Zest and juice of 1 lemon 3 tablespoons mixed seeds, pumpkin, sunflower, linseed, chia 2 tablespoons flaked almonds For the lemon mayonnaise 3 tablespoons plain mayonnaise Handful fresh parsley leaves, finely chopped ½tablespoon lemon juice Peas, to serve

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