Baked Fish and Chips with Lemon Smashed Peas

Baked Fish and Chips with Lemon Smashed Peas! They may be baked in the oven, but they’ve still got all the flavour and crunch of the fried version! Easily made gluten free too! A healthier alternative to traditional British fish and chips!

Four weeks into my diet, and a new chippy has just opened up the road from us (groan!!).

Served in paper (those polystyrene containers just aren’t the same) with an obscene amount of salt and vinegar (more than I would add to ANY other food), chippy chips should be outlawed for their addictiveness.

Well, only whilst I’m on a diet. The rest of the time we can all eat them.

I’d like to say I’ve been really good this week and the weight is falling off me, but i’ve been making cheesecake-filled easter eggs, rhubarb crumble cake, creme egg truffles and chocolate cherry tarts.

I’ve not just been making them to consume in front of the TV (although a little bit of it may have been eaten that way), most of it is for freelance work – which is currently going Easter and dessert crazy!

So, this is me, on a bit of a naughty-foods-high, weaning myself back onto something that isn’t smothered in chocolate, or deep fried in oil.

Baked Fish and Chips with Lemon Smashed Peas.

And let me just say, it was not hard to scoff this healthier take on the chippy tea AT ALL.

Soft, flaky fish, topped with crispy-seasoned breadcrumbs and served with crunchy potato wedges and good old mushy peas (smashed together with a little creme fraiche and lemon for a luxurious taste).

I love a good fakeaway 😀

I first made this recipe for Superfood Magazine.

Baked Fish and Chips with Lemon Smashed Peas Recipe:

Baked Fish and Chips with Lemon Smashed Peas

They may be baked in the oven, but they’ve still got all the flavour and crunch of the fried version! Easily made gluten free too! A Healthier alternative to traditional British fish and chips.

5 from 1 vote

Print Rate

Prep Time: 15 mins

Cook Time: 25 mins

Total Time: 40 mins

Course: Dinner

Cuisine: British

Servings: 2 servings

Author: Nicky Corbishley

Ingredients

• 3 medium-sized floury potatoes such as Maris Piper, sliced into batons (no need to peel)
• 2 tbsp olive oil
• ½ tsp paprika
• ¼ tsp salt
• ¼ tsp ground black pepper
• 2 large Haddock or cod fillets about 250g (half a pound) each, skin on
• 1 1/2 slices of wholemeal bread grated/shredded (use good quality gluten free bread if required)
• 150 g frozen petit pois peas
• 1 tsp lemon juice
• 1 tbsp half fat crème fraiche
• Zest of half a lemon

To Serve:

• Tomato Sauce optional - check for gluten free if required

UK (metric) - **Convert to US Measures**

Instructions

• Preheat the oven to 200°C/400°F. Line two baking trays with parchment or a non-stick silicone mat.
• Place the potato batons onto one of the trays. Drizzle on half of the olive oil. Sprinkle on the paprika, salt and pepper. Mix everything together with your hands, then arrange on the tray in a single layer. Place in the oven, on the top shelf for 15 minutes.
• Meanwhile, place the fish on the other baking tray, skin-side-down. Pat the flesh of the fish dry with a piece of kitchen roll.
• Place the breadcrumbs in a bowl and drizzle over the remaining olive oil. Add a pinch of salt and pepper, then mix with a spoon, until the breadcrumbs are coated in the oil. Spoon the breadcrumb mixture on top off the fish fillets.
• Once the chips have been in the oven for 15 minutes, turn over using a spatula and move the tray to the middle of the oven. Add the fish to the oven, on the top shelf. Cook for 10 minutes, until the chips are golden and the fish is cooked through.
• Whilst the fish and chips are in the oven, steam or microwave the petit pois until cooked. Place in a bowl and mash with a fork. Stir in the lemon juice and crème fraiche. Top with the lemon zest.
• Take the fish and chips out of the oven. Divide between two plates and serve with the lemon smashed peas and a dollop of tomato sauce if desired.

Recipe Notes

Nutritional Information is per serving

Nutritional Information

Nutrition Facts

Baked Fish and Chips with Lemon Smashed Peas

Amount Per Serving

Calories 664 Calories from Fat 153

% Daily Value*

Total Fat 17g 26%

Saturated Fat 3g 15%

Cholesterol 138mg 46%

Sodium 998mg 42%

Potassium 2389mg 68%

Total Carbohydrates 72g 24%

Dietary Fiber 10g 40%

Sugars 9g

Protein 53g 106%

Vitamin A 20.7%

Vitamin C 70.8%

Calcium 11.4%

Iron 26.2%

* Percent Daily Values are based on a 2000 calorie diet.

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