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:
- Preheat the oven to 220C/200C Fan/Gas 7, and line a baking tray with parchment paper.
- Slice the courgette into evenly sized matchstick shapes, and whisk the egg in a small bowl/mug.
- 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.
- Place in the oven to bake for around 20 mins, turning them halfway through.
- Zest the lemon, placing to one side.
- 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).
- 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.
- If you like your fries extra crispy, you can finish them off under the grill for a couple of minutes.
- 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:
- Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with parchment paper.
- 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.
- Evenly spread the turnip ‘chips’ on the baking tray and pop in the oven for 25 mins, turning them halfway through.
- 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.
- In a separate 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, 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).
- 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.
- 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:
- Preheat the oven to 220C/200C Fan/Gas 7 and line a baking tray with parchment paper.
- 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.
- 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.
- Evenly spread the wedges on the baking tray and pop in the oven for 30 mins, turning them halfway through.
- 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.
- In a separate 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, 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).
- 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.
- 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
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