HFG fish ‘n’ chips

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Devin Hart

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Serves: 4

Time to make: 1 hr 10 mins , plus 30 mins chilling

Hands-on time: 30 mins

Ingredients

More weights & measures

Fish
1 ¼ cups cornflakes
3 tablespoons LSA
1 lemon, grated zest
1 teaspoon Cajun seasoning
2 tablespoons fresh flat-leaf parsley
¼ cup wholemeal flour
2 egg whites, beaten
4 x 130g snapper fillets
Chips
500g orange kumarasweet-potatoX, cut in thick wedges
2 courgettezucchiniXszucchini, summer squashX, cut in sticks
2 carrots, cut in sticks or 200g parsnips, cut in wedges
spray oil
sprinkling of smoked paprika
Tartare sauce
2 tablespoons light mayonnaise (we used Best Foods)
5 tablespoons low-fat plain yoghurt
1 tablespoon capers, chopped
1 gherkin, chopped
2 teaspoons lemon juice
2 tablespoons chopped fresh parsley
1 tablespoon fresh tarragon, chopped
Citrus salad
4 cups watercress
4 radishes, sliced thinly
1 red onion, sliced thinly
2 cups cherry tomatoes, halved
1 orange, peeled, sliced
1 lemon, juice
2 tablespoons vinaigrette (made with 2 parts vinegar to 1 part olive oil)

Instructions

1 To make crumbs, place cornflakes in a blender or processor and process until they become fine crumbs. Place in a shallow bowl and mix with LSA, lemon zest and Cajun seasoning. Stir in chopped parsley.

2 Place wholemeal flour and egg whites in separate shallow dishes. Dip fish in flour to coat then in egg white and finally in crumbs. Chill for 30 minutes.

3 While fish is chilling, prepare chips. Cook kumara wedges, courgettes and carrot sticks in batches in the microwave for 2 minutes on high. Transfer to a baking dish and spray with oil. Sprinkle with paprika.

4 Mix tartare sauce ingredients together and chill. Mix salad ingredients together, season and chill.

5 Once ready to cook, preheat oven to 190ºC. Place kumara, courgette and carrot in oven 15 minutes before fish. Place fish on a rack and spray with oil. Add to oven and cook for 20-25 minutes. Re-spray vegetables halfway through cooking.

6 Serve fish with chips, salad and tartare sauce on the side. Garnish with a lemon wedge.

What we did

Replaced white flour and breadcrumbs with wholemeal flour, LSA and corn flakes to coat fish (reduced carbohydrates and kilojoules; increased fibre)
Made chips with kumara (added fibre, vitamin C, folate, vitamin A and B vitamins)
Added courgettes and carrots to our chips (reduced carbohydrates and kilojoules; increased vitamin B3 and vitamin A)
Based our tartare sauce on a low-fat plain yoghurt rather than a full-fat mayonnaise (reduced saturated fat)
Added salad (increased health-promoting vegetables

HFG tip

You can chill the crumbed fish for up to 3 hours.

Nutrition Info (per serve)

Calories 602cal

Kilojoules 2520kJ

Protein 39g

Total fat 20g

–Saturated fat 3g

Carbohydrates 60g

–Sugars 22g

Dietary fibre 12g

Sodium 610mg

Calcium 210mg

Iron 5.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Feb 2015

4 comments on HFG fish ‘n’ chips

25314789 April 29, 2021 at 2:56 am #

What is LSA?

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- Jen deMontalk May 6, 2021 at 1:50 pm #
  
  Hi there
  LSA is a mix of ground linseeds, sunflower seeds and almonds. It’s delicious and so good for you.
  
  Warm regards
  jenny, HFG editor
  
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Patricia Gowan February 20, 2022 at 10:01 pm #

Can I buy LSA in uk or just make a mixture myself?

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- Jen deMontalk February 22, 2022 at 12:51 pm #
  
  Hi Patricia
  Thanks for your question. If you can’t source it in the UK just blend 3 parts linseeds, 2 parts sunflower seeds and 1 part almonds. It should be the texture of a very coarse wholemeal flour.
  
  Warm regards
  Jenny, HFG editor
  
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