Once in a while you can’t beat walking along the seafront eating fish and chips out of the paper. However how do you get the flavour of chip shop fish and chips with out all the fat….believe me this has been a challenge, and in the end some butter did have to be added to crisp up the topping for the fish…so here goes with my attempt of a lower fat version of a dish which is a national treasure.
- Sal


  • For the Chips

  • 1 teaspoon Sunflower Oil

  • 1 egg white

  • 1.5 teaspoons cajun spice or paprika

  • 400 g Potatoes such as King Edwards, unpeeled and cut into 1cm wide chips

  • For the Fish

  • 75 g slightly stale white bread

  • 15 g Flat-leaf parsley

  • 15 g fresh chives

  • 1 tablespoon Caper rinsed and drained

  • Zest of one Lemon

  • 20 g Butter melted

  • 1 tablespoon Plain Flour

  • 1 large Egg beaten

  • 4 175g plaice Fish Fillets trimmed

  • Lemon Wedges, to serve

  • For the Mushy Peas

  • 250 g frozen Peas

  • 2 tablespoons 0% Greek Style Yoghurt

  • 5 g fresh Mint leaves chopped

  • 0.5 Lemon zest only

  • 0.5 tablespoon Lemon Juice

  • salt and freshly ground black pepper


  • For the Chips:

  • 1.

    Preheat the oven to 200C, fan 180C, gas 6.

  • 2.

    For the chips, rub the oil over a non stick baking sheet. Whisk the egg white with the Cajun spice or paprika until frothy.

  • 3.

    Toss the potatoes in the egg white and pour onto the baking sheet. Separate the chips out and cook in the oven for 45 minutes, turning every 10 minutes. Don’t be alarmed about how they look in the early stages of cooking; the chips will crisp up, so persevere.

  • For the Fish:

  • 1.

    Meanwhile to make the topping for the fish, whiz together the bread, herbs, capers and lemon zest in a food processor until rough breadcrumb stage and stir through the melted butter.

  • 2.

    Place the flour, beaten egg and breadcrumb mixture on separate plates. Season the flour well and then dunk each plaice fillet, flesh side only, in the flour followed by the egg and then the breadcrumbs.

  • 3.

    Place onto a large non stick baking sheet and bake on the top shelf of the oven 12 minutes before the chips are down.

  • For the Mushy Peas:

  • 1.

    While the fish and chips are cooking, cover the peas with water, bring to the boil and boil for 4 minutes.

  • 2.

    Drain and mash the peas with the yoghurt, mint, lemon zest and juice and season well.

  • 3.

    Sprinkle the chips with a little salt, and serve the fish and chips together with the mushy peas and a wedge of lemon.

Nutritional information

Nutritional analysis per serving (8 servings)

  • Energy 189kj
  • Fat Total 4g
  • Saturated Fat 2g
  • Protein 17g
  • Carbohydrate 20g
  • Sugar 3g
  • Sodium 421mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Use frozen peas over fresh as they are sweet and tender.

Other types of fish that can be used are trout fillets, mackerel fillets, haddock and cod.

Don’t over cook the fish…the thicker the fillet the longer it will take to cook.

For a crispier topping to the fish grill under a medium grill not too near the top until cooked.

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