It's Friday, bank holiday weekend...and I've got a nutritious, yet satisfying fish and chips (with mushy peas) recipe for you.
Ingredients (serves 2):
* 2 white fish fillets (I used sea bass with skin on)
* 60 g of flour (I used chickpea flour AKA gram flour as it's gluten free)
* 1 beaten egg
* 1 kcal fry spray (butter / coconut oil / olive oil can also be used but will increase fat content)
* Salt and pepper
* 2 average-sized potatoes
* 8 tablespoons of peas
* 1 knob of butter
* Handful of fresh mint (chopped)
* Juice from 1/2 a lemon
Method:
1) Preheat the oven to 180 C
2) Chop the potatoes in half and part boil for 3 minutes
3) Put 60 g of flour and a pinch of salt and pepper into one bowl and 1 beaten egg into a separate bowl
4) Dip each fillet into the egg and then into the bowl of flour (making sure it is fully coated) and put to one side
5) Prepare an oven tray with 1 kcal fry spray, chop the potatoes into "chip-like" shapes, place them on to the tray and cook for 20-35 minutes (or until golden) in the oven (turning halfway through)
6) Meanwhile, use 1 kcal fry (or garlic olive oil works very well) and heat a frying pan on a moderate heat.
7) Add the coated fish fillets to the pan (optional to tip the rest of the eggs and flour on top) and sprinkle some salt and pepper on top. Cook for about 4-5 minutes each side at a moderate to high heat (keep checking, it though)
8) Boil the peas until ready and either mash them or put them in a blender with the butter, lemon juice, mint, salt and pepper (return to a low heat if you need to in a new pan)
9) Serve as it is or you could even turn it into a chip butty (as my wife did)
Per serving:
Protein: 32 g
Carbs: 45 g
Fats: 25 g
Calories 533...
which is HALF the amount of calories as a traditional fish and chip shop takeaway...
And the same number of calories as:
A Starbucks Frappuccino
But, just by being aware of what it's in different foods and what your body requires to have more energy and get a lean body really is half the battle.
Have a great bank holiday weekend!
Matt