Healthy Friday night Fish & Chips

Who doesn’t love fish and chips? Well now you can enjoy a nutritious take on the family favourite, loaded with vitamins and healthy fats. 

You will need:

(serves 2)

  • 2 barramundi fillets or a similar meaty fish (skin on)
  • 1/2 punnet cherry tomatoes
  • 1 tbs capers roughly chopped
  • 1 lemon
  • 1/4 bunch flat leaf parsley
  • 1/4 red onion
  • 1 medium sized sweet potoato
  • olive oil
  • 1 tsp white wine vinegar
  • 1 garlic clove
  • 2 tsp smoked paprika
  • salt and pepper

Simple steps:

  • Preheat your oven to 200°C.  Wash and slice the sweet potatoes into thick chips leaving the skin on then dry with some kitchen roll.
  • Lay onto a tray and drizzle with olive oil, toss in the smoked paprika and season with salt and pepper.  Roast in the oven for 25-30 minutes.
  • To make your salsa, slice the cherry tomatoes, crush garlic and finely chop the red onion and capers.  Mix together in a bowl with half the juice of a fresh lemon and 1/4 bunch of chopped parsley.
  • Add a pinch of salt and pepper and a good glug of olive oil and a tablespoon of white wine vinegar and leave to marinade until the chips are cooked.
  • Just before your chips are ready to come out start pan frying the fish.  To do this make sure the skin is dry, score the skin to enable it to fry without curling up and to cook a little quicker, then season with a little sea salt and pepper. 
  • Place the fish skin side down with a little oil in the pan.  The key to a perfect crispy skin is to cook the fish slowly and about 60% through on the skin side.  Then turn onto the sides of the fish and finally onto the flesh side.  Depending on how thick the fillet is the cooking time should be about 5-6 minutes.
  • Squeeze lemon juice over the fillets and leave to rest for 2 minutes.
  • Spoon the salsa over the fish and serve with the sweet potato chips.

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