Name: Oven-baked fish & chips
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4
Cuisine: British
Ingredients: 800g/ 1lb 12 oz floury potato scrubbed and cut into chips; 2 tbsp olive oil; 50g fresh breadcrumb; zest 1 lemon; 2 tbsp chopped flat-leaf parsley; 4 x 140g/5oz thick sustainable white fish fillets; 200g/ 7oz cherry tomato

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Oven-baked fish & chips

Oven-baked fish & chips

Good Food team

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Serves 4

Easy

Prep: 15 mins

Cook: 40 mins

A star rating of 4.6 out of 5.31 ratingsRate

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Give this classic combination a healthy makeover by oven cooking the ingredients instead of frying

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Ingredients

Nutrition

Units:

MetricUS

800g/ 1lb 12 oz floury potato

scrubbed and cut into chips
2 tbsp olive oil
50g fresh breadcrumb
zest 1 lemon
2 tbsp chopped flat-leaf parsley
4 x 140g/5oz thick sustainable white fish

fillets
200g/ 7oz cherry tomato

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Nutrition: per serving

kcal366
fat7g
saturates1g
carbs43g
sugars3g
fibre4g
protein32g
salt0.5g

low

Method

step 1

Heat oven to 220C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil and season with salt. Cook for 40 mins, turning after 20 mins, so they cook evenly.
step 2

Mix the breadcrumbs with the lemon zest and parsley, then season well. Top the cod evenly with the breadcrumb mixture, then drizzle .0with the remaining oil. Put in a roasting tin with the cherry tomatoes, then bake in the oven for the final 10 mins of the chips’ cooking time.

RECIPE TIPS

HEALTHY BENEFITS

We’ve halved the fat and calories of this traditional favourite by cooking it in the oven instead of frying. Although potatoes don’t count towards your 5-a-day, they’re a useful source of vitamin C as well as B6, potassium and manganese.

Recipe from Good Food magazine, February 2012

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A star rating of 4.6 out of 5.31 ratings

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