Healthy fish and chips

Simply Food by Mandy talks us through how to make a healthier version of Fish & Chips, perfect for Friday night dinner.

I’ve made it with a Tempura batter, which is slightly lighter and wonderfully crisp. I did use beer in the batter 🙄 but you could use sparkling water. The chips are oven baked not fried and there is no peeling or pre-cooking involved. I’ve served it with a pea, mint & edamame purée and a healthy tartare sauce using yogurt instead of mayonnaise. ⠀

INGREDIENTS ⠀
4 cod loins (around 600g) I sourced my fish from Sankey’s Fishmongers Tonbridge ⠀
Tempura Batter⠀
100g plain flour, plus 25g to dust⠀
35g cornflour⠀
½ tsp fine salt⠀
225ml cold beer or sparkling water⠀
flaked salt, to serve⠀
malt vinegar, to serve⠀
about 2 litres vegetable oil for deep-frying⠀
650g new potatoes cut in half lengthways and then into little wedges.⠀

Pea & Edamame Purée
170g Peas⠀⠀
30g edamame beans⠀
5 mint leaves⠀⠀
2 spring onions chopped ⠀⠀

Tartare Sauce (mix together in a bowl)⠀
2 tablespoons Tims Dairy Greek Yogurt ⠀
1/2 shallot finely diced⠀
2 cornichon pickles finely chopped ⠀
1 teaspoon capers chopped ⠀
Salt and pepper ⠀


METHOD
Drizzle the wedges with olive oil and season. Roast at 210 degrees for 40-45 minutes. ⠀
Mix the flours together with the salt. When just about to fry the fish, pour the beer into the flour and mix. Don’t mix too much as you want lumps to get a crisp batter. ⠀

Pea & Edamame purée ⠀

In a small frying pan gently sauté the spring onion in olive oil for 2 minutes. Now add the peas, edamame and mint and warm through. Season generously. ⠀⠀
Transfer to a micro bullet or blender and blitz until smooth. Set aside somewhere warm.⠀⠀

Heat the oil in a heavy based pan to 90 degrees. Drop a small amount of potato into the oil, if it starts to turn golden and sizzle, it’s ready to fry.⠀After patting the fish with kitchen towel. Dust the fish with a little flour and season. Now dip into the batter and coat thoroughly. ⠀
Carefully place the fish into the hot oil away from you and cook for 6-7 minutes. Don’t over crowd the oil – you may have to cook in batches.⠀

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