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Healthy & delicious recipes from A.Vogel
Healthy Fish & Chips with Mushy Peas
10
0
0
- Preparation: min
Time: min - Easy
- Serves 2
- Prep: 15 min
- Easy
- Serves 2
Yippee – Healthy fish, chips and mushy peas!...What more can I say! Potatoes cooked in this way are full of nutrients and peas are a wonderful source of vitamin C, protein, fibre and folate.
Sally Bee
Ingredients
Healthy Fish & Chips with Mushy Peas
- 450g/1 lb Rooster potatoes, washed with the skin on and cut into slim wedges
- 3 tbsp olive oil
- 2 x 7oz thick cod or haddock fillets
- Freshly ground black pepper
- 2-3 sprigs lemon thyme
- 12oz frozen peas
- 2 tbsp half fat crème fraîche
- 2 tbsp chopped mint
- Lemon wedges to serve
How to make Healthy Fish & Chips with Mushy Peas
1. Preheat oven to 180°C.
2. Put the prepared potato wedges into a large bowl and add 2 tablespoons of olive oil. Mix up well so that all the potatoes are glistening in the oil.
3. If you have one, put a wire rack over a roasting tin and arrange the potato wedges on top.
4. Pop into the preheated oven and cook for 30 – 35 minutes.
5. Meanwhile season the fish fillets with the lemon thyme and black pepper.
6. In a large frying pan, heat the remaining oil over a medium heat and cook the cod, skin side down for 2-3 minutes until the skin is crisp.
7. Transfer to a baking tray and cook in the oven for 15-20 minutes until the fish is tender and flaking.
8. Cook the peas in boiling water for 8-10 minutes until very tender. Drain well and return to the pan then add the crème fraîche and mint and mash with a potato masher or puree with a stick blender until you get your desired consistency.
9. Season the wedges and fish with black pepper and a squeeze of lemon and serve on top of the mushy peas.
Tasty & Healthy! If you've given this recipe a try, please let us know! Leave a comment below, rate it above, share it! Take a picture and tag it #AvogelRecipes on Pinterest we'd love to see it.
This recipe is full of goodness
- Rich in healthy Omega-3 fats
- Good source of protein
- High in B vitamins (B12 & B6)
Cod is a good source of heart healthy Omega-3 fatty acids which can help lower the risk of high blood pressure and heart disease. The anti-inflammatory properties from Omega-3 fats can also help to ease inflammation disorders such as muscle & joint pain.
About Sally
Sally Bee's story of survival and recovery from three heart attacks in a week at the age of 36 is nothing short of a miracle. Sally attributes much of her remarkable survival to her delicious and achievable healthy eating plan, which she and her whole family enjoy.
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