Oven Baked Healthier Fish and Chips
with Mushy Peas
Everyone needs to have this every once in a while!
Cals 559 · Prot 49 · Carbs 67 · Fat 13
Family Friendly
35 min
Everyone needs to have this every once in a while!
Cals 559 · Prot 49 · Carbs 67 · Fat 13
Family Friendly
Ingredients
Fish
Cod fillet
6*
350 Grams
Panko bread crumbs
10*11*12*
40 Grams
Organic Eggs
5*
1 Piece
Plain flour
10*11*
30 Grams
Salt
1 Tsp
Black pepper
0.5 Tsp
Chips
Potatoes
600 Grams
Olive oil
2 Tbsp
Salt
1 Tsp
Mushy peas
Green peas
100 Grams
Butter
4*
20 Grams
Salt
0.5 Tsp
To serve
Lemon
1 Piece
Allergens
*6 Fish, *10 Wheat, *11 Gluten, *12 Lupin, *5 Eggs, *4 Milk
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2336 / 559 |
| Fats (g) | 13 |
| of which saturated (g) | 7.9 |
| Carbohydrates (g) | 67 |
| of which sugars (g) | 5.1 |
| Fibers (g) | 10.9 |
| Proteins (g) | 48.5 |
| Salt (g) | 1 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Roast potatoes
Preheat the oven to 220°C. Scrub potatoes clean. Leave the skin on the potatoes and cut to chips, pat dry and lay on a baking sheet. Coat with olive oil and sprinkle with salt. Roast in the oven for about 15 minutes.
2 Prep coating
Meanwhile, pour bread crumbs to a plate. Beat eggs in a shallow bowl. Pour flour on another plate and season the flour with salt and pepper.
3 Coat fish
Pat dry cod fillets with kitchen paper. First, roll in the seasoned flour, then dip in the eggs, and finally roll in breadcrumbs.
4 Bake fish
Lay the coated fish pieces on top of the chips. Continue roasting the potatoes and the fish for 15 minutes until the fish crumb is golden and the potatoes are nicely roasted.
5 Boil peas
While fish and chips are in the oven, bring a pan of salted water to a boil and cook the peas for about 3 minutes.
6 Mash peas
Drain peas. Mash them with the butter and a pinch of salt in a bowl. Serve with the fish and chips, and lemon wedges.
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