Healthier fish and chips (Anti-inflammatory style)
This healthier take on fish and chips delivers all the comfort of the classic, without the heaviness that can leave you feeling sluggish or inflamed. Oven baked potatoes are crisp on the outside and fluffy inside, the fish is simply cooked to stay light and digestible, and the olive oil mint peas add flavour without relying on frying.
Why this recipe works
Provides a balanced combination of healthy protein, carbohydrates and healthy fats
Oven baked instead of frying keeps the meal lighter and easier to digest
Olive oil supplies anti-inflammatory fats that support hormone and brain health
Peas adds fibre and polyphenols to support gut health and blood sugar balance
It’s a balanced, protein rich meal that supports energy, blood sugar stability and digestion. Perfect for evenings when you want something familiar and kind to your body.
healthier fish and chips (Anti-inflammatory style)
Ingredients
serves 1
For the chips
1 medium potato, no need to peel, cut into chip batons
1 tbsp olive oil
pinch of sea salt
For the fish
1 white fish fillet (cod, haddock, hake)
1 tsp olive oil
sea salt and black pepper
slice of lemon
For the crushed peas
80g peas (fresh or frozen peas)
1 tbsp olive oil
pinch of sea salt and black pepper to season
1 tbsp chopped fresh mint
optional: pinch of chilli flakes
To serve
Handful of salad leaves (watercress or rocket works beautifully)
Preheat the oven to FAN 180
Prepare the chips
Place the potato batons onto a baking tray and thoroughly pat dry with kitchen paper (this is key for crispness).
Toss with the olive oil and sea salt, then spread out into a single layer with space between each chip.
Bake the chips
Roast for 35-40 minutes, turning once after 20 minutes, until golden and crisp on the outside and fluffy inside.
Cook the fish
Line a baking tray with parchment paper. Place the fish fillet on top, drizzle lightly with olive oil and season with sea salt and black pepper.
Bake for 12-15 minutes, depending on thickness, until just cooked and flaky.
Make the crushed peas
Boil the peas in salted water for 2-3 minutes, then drain and return to the pan. Add olive oil, salt, black pepper and chilli flakes (if using). Gently crush with a potato masher - you want texture not puree. Stir through the fresh mint just before serving.
Serve
Plate the fish and chips with the crushed peas and salad leaves. Finish with a squeeze of fresh lemon over the fish.
Optional step:
For extra-crispy chips, soak the potatoes in cold water for 20 minutes, then drain and dry thoroughly before roasting.
For extra flavour and crispness, the potatoes can be roasted in beef tallow instead of olive oil. Tallow is a heat stable fat and gives a more traditional chip flavour. Warm 1 tbsp of tallow until melted. Toss the potatoes so they are coated with a pinch of salt. Roast as above but at a FAN 190
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