Healthy Herbed Fish and Chips
Source of Recipe
My own invention
Recipe Introduction
This is made with coley fillet which is similar to cod or haddock only much much cheaper and just as good. It has light peach colour when fresh but when they are cooked, they are nice and white!
I had surplus of fresh herbs from garden so I used some chopped rosemary and thyme with the fish. The fish is quite mild in taste so I thought abit of rosemary will kinda make it special and it turned out pretty good. :)
List of Ingredients
To serve 2
Fish:
1 large coley fillet or any firm white fish
2 beaten egg
some chopped rosemary and thyme
a squeeze of lemon juice
2 cups of flour (plain or self raising- it does not matter here)
1/2 cup of oats- I have used normal breakfast oats as that was what I had but by all means use rolled oats if prefer.
salt and pepper
half TSP of cayenne pepper
a pinch of paprika
Chips:
5 medium to large potatoes
olive oil
salt and pepper
Any salad you like to serve with meal.
Recipe
Chips:
Preheat oven to hot- Gas mark 8. Scrub potatoes well and then cut them into chunks with skin on. Then parboil them for about 4 minutes to ensure the chips will have a fluffy soft interior and are crisp on the outside when baked. Drain potatoes and tip them back onto pan and season well with salt and drizzle some olive oil. Toss well to ensure even coating. Then spread them onto baking sheets in a single layer. Bake for 40 minutes or until golden brown and crisp. Season with pepper. Keep warm in oven till ready to serve.
Fish:
First, descale the fish if the fishmonger has neglected to do and then rinse the fish and pat dry. Leave skin on. Then divide large fillet to 4 portions by cutting it lenghtways and then across into halves to give you 4 equal portions.
Next, season alittle with some salt and pepper on both side. Prepare seasoned flour/ coating by mixing 1 cup of flour, oats, seasonings, chopped herbs, paprika and cayenne pepper well together. The other cup of flour is for 1st dusting of the fish before dipping into egg and the seasoned flour.
Heat olive oil in non stick pan for very shallow frying. Dip one portion of fish into the plain flour, then into beaten egg and then into seasoned flour/coating. Next put the coated fish into frying pan. COntinue the process for another fillet so you are frying 2 fillets at a time. Fry till golden brown on both side. Drain on kitchen paper on a baking tray. Keep warm. Continue the with the last 2 fillets.
You can bake the fillets if you prefer. Just place the coated fillets on greased baking trays and then a tiny drizzle of olive oil on top of fillets to help them crisp up and not burn. Bake at Gas mark 6/7 for about 30 mins till they are golden brown.
Serve hot with healthy oven baked chips and salad of your choice. It is much healthier than fish and chips from the chippy. A nice alternative when you want to feel abit virtuous.
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