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Fish and ‘Chips’ on Plan

fish and chips
fish and chips

You don’t need to be by the seaside to enjoy the classic taste of fish and chips! These healthy recipe alternatives will fit in with your weight-loss Plan.

Steamed Cod with Courgette 'Chips' and Minty Spinach

Serves: 1
Cook time: 25-30 mins
Calories: 205kcals
Steps: 2

You’ll need: 

1x 150g skinless/boneless cod loin fillet 
½ x lemon (zested & juiced) 
140g Courgette
1x egg (we’ll only be using 1 tbsp) 
50g Spinach 
Shredded fresh mint (about 2 small leaves)
½ tsp garlic powder 
Salt and freshly ground black pepper

Method:

  1. Preheat the oven to 220C/200C Fan/Gas 7, and line a baking tray with parchment paper. 
  2. Slice the courgette into evenly sized matchstick shapes, and whisk the egg in a small bowl/mug. 
  3. Arrange the courgette ‘chips’ on the tray and brush with 1 tablespoon of egg. Sprinkle over ½ teaspoon of garlic powder and a few pinches of pepper. Give them a gentle toss so they’re evenly coated in the mixture. 
  4. Place in the oven to bake for around 20 mins, turning them halfway through. 
  5. Zest the lemon, placing to one side. 
  6. Place the fish in a microwaveable dish (with a tight fitting lid). Squeeze over a few drops of lemon juice, and sprinkle over a good pinch of salt and pepper. Microwave for 3-5 mins (check manufacturer guidelines for exact time). 
  7.   Meanwhile, boil the spinach in a small pan. Once cooked, drain and return to the pan. Add the lemon zest and mint before stirring with a fork. 
  8. If you like your fries extra crispy, you can finish them off under the grill for a couple of minutes. 
  9. Serve and enjoy your guilt-free fakeaway!

 

 

Crispy Cod with Turnip 'Chips' and Minty Mushy Peas

Serves: 1
Cook time: 30-35 mins
Calories: 409kcals
Steps: 3 and 4

You’ll need: 

1x 150g skinless/boneless cod loin fillet 
1 x lemon (zested) 
1x large egg 
500g Turnip
100g Peas
0 kcal spray 
½ tsp onion powder
½ tsp paprika
Fresh mint 
Salt and freshly ground black pepper
Fresh thyme 
Fresh parsley (optional) 

Method: 

  1. Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with parchment paper. 
  2. Chop the turnip into evenly sized ‘chip’ shapes and place in a large bowl. Coat with a couple of sprays of 0 kcal cooking spray, ½ teaspoon of onion powder, ½ teaspoon of paprika and a good pinch of salt and pepper. Mix together ensuring the turnip ‘chips’ are evenly coated. 
  3. Evenly spread the turnip ‘chips’ on the baking tray and pop in the oven for 25 mins, turning them halfway through.
  4. Meanwhile, whisk the egg yolk, half the lemon zest, a few sprigs of finely chopped thyme, and a good pinch of salt and pepper together in a bowl.
  5. In a separate bowl, whisk the egg white until soft peaks form when the whisk is removed. Fold the yolk into the white. 
  6. Dip the fish into the egg mixture, place on the lined baking tray, and pop it into the oven with the chips for about 15-20 mins (or until cooked through and golden brown). 
  7. Cook the peas in a small pan of boiling water, or in the microwave. Drain, add the remaining lemon zest, and a small pinch of shredded mint. Mash using a small potato masher, or a pestle and mortar. 
  8. Once the fish is cooked and the turnip ‘chips’ are golden and crispy, remove from the oven, serving straight away along with the peas. Finish with a sprig of fresh parsley, and a wedge of lemon (optional). Enjoy! 

 

Crispy Cod with Baked Potato Wedges and Minty Mushy Peas

Serves: 1
Cook time: 30-35 mins
Calories: 509kcals
Steps: 5 and above

You’ll need: 

1x 150g skinless/boneless cod loin fillet 
1 x lemon (zested) 
1x large egg 
200g Potato 
100g Peas
0 kcal spray 
½ tsp onion powder
½ tsp paprika
Salt and freshly ground black pepper
Fresh mint 
Fresh thyme 
Fresh parsley (optional) 

Method: 

  1. Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with parchment paper. 
  2. Chop the potato into evenly sized wedges, place in a large pan of lightly salted boiling water and cook for 8 mins. Coat with a couple of sprays of 0 kcal cooking spray. Mix together ensuring the wedges are evenly coated. 
  3. Drain the wedges and place in a large bowl. Coat with a couple of sprays of 0 kcal cooking spray, ½ teaspoon of onion powder, ½ teaspoon of paprika and a good pinch of salt and pepper.
  4. Evenly spread the wedges on the baking tray and pop in the oven for 30 mins, turning them halfway through.
  5. Meanwhile, whisk the egg yolk, half the lemon zest, a few sprigs of finely chopped thyme, and a good pinch of salt and pepper together in a bowl.
  6. In a separate bowl, whisk the egg white until soft peaks form when the whisk is removed. Fold the yolk into the white. 
  7. Dip the fish into the egg mixture, place on the lined baking tray, and pop it into the oven with the wedges for about 15-20 mins (or until cooked through and golden brown). 
  8. Cook the peas in a small pan of boiling water, or in the microwave. Drain, add the remaining lemon zest, and a small pinch of shredded mint. Mash using a small potato masher, or a pestle and mortar. 
  9. Once the fish is cooked and the wedges are golden and crispy, remove from the oven, serving straight away along with the peas. Finish with a sprig of fresh parsley, and a wedge of lemon (optional). Enjoy!

 

Fish and Chips on The 1:1 Diet

2 min 54

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