Classic Fish And Chips With A Healthy Twist

Friday, February 7, 2020, in Nutrition, Recipes by

A healthy makeover on a classic take-away dish using protein-packed quinoa and antioxidant-rich sweet potato, Finished off with a gut-friendly yoghurt dressing.

This recipe is high protein, low fat, gluten free and wheat free. Serves 4. Each serve of fish contains 1709 kJ (406 cals), 27g carbs, 50g protein, 9g fat and 3.5g fibre. Each serve of chips contains 714 kJ (170 cals), 29g carbs, 4g protein, 2.5g fat and 6g fibre.

 

INGREDIENTS

Fish

1-2 free-range eggs, lightly whisked
2 tbsp finely grated lemon rind
1 cup quinoa flakes
850g (approximately) fish fillets, skinned and pin boned (e.g. snapper or flat head) cut into roughly 16 equal-size pieces.
Salt and pepper to taste
2 tbs extra virgin olive oil for frying
Sliced lemon to serve

Sweet potato chips

2 large sweet potatoes, peeled, sliced into chips
1 tbsp extra virgin olive oil
3 sprigs rosemary, roughly chopped
1 tbsp paprika

Yoghurt dressing

150g natural yoghurt
1 tablespoon capers, rinsed, drained
1 tbsp finely grated lemon rind
Juice ¼ lemon and use finely grate for lemon rind
2 tablespoons chopped fresh continental parsley
1 garlic clove, crushed


METHOD

To make sweet potato chips:

1. Preheat oven to 200°C. Line a baking tray with non-stick baking paper.
2. Cut the sweet potato into chips – roughly 1.5cm thick.
3. In a large bowl, place olive oil, paprika, rosemary and sweet potato, and mix with your hands until potato is evenly coated with oil, herbs and spices.
4. Place potato in a single layer, on the tray. Bake for 40 minutes or until golden.
5. Prepare the dressing and fish while chips are baking.

To make yoghurt dressing:

1. In a small jar or bowl, combine the yoghurt, capers, lemon juice, lemon rind, parsley and garlic in a bowl. Shake or mix and set aside.

To make fish:

1. Set out one plate and one bowl on the kitchen bench.
2. Place eggs, lemon rind, salt and pepper in a bowl and whisk together.
3. Place quinoa flakes on a plate
4. Pat the fillets dry with paper towels. Coat the fillets in the egg mixture first, and then roll the fish in the quinoa flakes patting down firmly.
5. Set crumbed fish on a large plate and place in the refrigerator and cook when you 15-20 minutes remaining of baking sweet potato.
6. Melt the oil in a frying pan over medium heat and shallow-fry the fish for 60 seconds until golden and crispy, then turn over and cook for a further 60 seconds or until crispy on both sides. Season with sea salt.
7. Drain off excess oil from the fish fillets using paper towels, then serve while hot with fresh lemon wedges, sweet potato chips (below) and a side salad.

The Right Balance is a health and nutrition communications consultancy specialising in media and public relations, copywriting, health speaking, recipe development and corporate and community wellness initiatives.

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