Lighter fish and chips

Name: Lighter fish and chips
Prep time: 30 min
Cook time: 1 h
Yield: Serves 2
Ingredients: 400g/14oz potatoes, peeled and cut into chips; 1 tsp vegetable oil; 1 large egg, separated; ½ lemon, zest only; handful fresh lemon thyme; 2 x 150g skinless, boneless cod loin fillets; 150g/5½oz peas, fresh or frozen, to serve; 1 lemon, cut into wedges, to serve; salt and freshly ground black pepper

Prepare: less than 30 mins
Cook: 30 mins to 1 hour
Serve: Serves 2
Dietary: Dairy-free Gluten-free Healthy Nut-free Pregnancy-friendly

The trick here is to use a batter made from egg that is oven-baked with the chips for a lighter take on this take-away favourite.

Each serving provides 419 kcal, 40g protein, 47g carbohydrate (of which 4g sugars), 6g fat (of which 1.7g saturates), 9g fibre and 0.5g salt.

By Becca Spry

From Food: Truth or Scare

Shopping list

Ingredients

400g/14oz potatoes, peeled and cut into chips
1 tsp vegetable oil
1 large egg, separated
½ lemon, zest only
handful fresh lemon thyme
2 x 150g skinless, boneless cod loin fillets
150g/5½oz peas, fresh or frozen, to serve
1 lemon, cut into wedges, to serve
salt and freshly ground black pepper

Recipe tips

Method

Preheat the oven to 220C/200C Fan/Gas 7. Line a baking tray with baking paper.
Boil the chips for 3-4 minutes, then drain well. Pour 1 teaspoon of oil into a baking tray and heat in the oven. Add the chips in a single layer and bake for 20 minutes
Meanwhile, whisk the egg yolk, lemon zest, lemon thyme, salt and pepper together in a bowl. In a separate clean glass bowl, whisk the egg white until soft peaks form when the whisk is removed. Fold the yolk into the white.
Dip the fish into the egg mixture, then transfer to the lined baking tray and bake for 15-20 minutes, or until cooked and browned.
Boil the peas in water for 2-3 minutes. Serve the fish and chips with the peas and lemon wedges.