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Healthy Fish, Chips and Peas

Preparation: 15 mins

Cooking: 30 mins

Serves 4, costs under £7.00

Ingredients

  • 4 Haddock Fillets (480g)
  • 4 Tablespoons Plain Flour (80g)
  • 2 Eggs (100g)
  • 0 Dried Breadcrumbs (200g)
  • 5 Potatoes (1kg)
  • 2 Tablespoons Vegetable Oil (20g)
  • 10 Tablespoons Frozen Peas (320g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 200°C / 180°C fan oven / 400°F / gas mark 6. 
  2. Peel potatoes and cut into chips about 1cm wide. Cook in a pan of boiling water for 10 minutes.
  3. Drain the chips, place on a baking tray and drizzle the oil over them. Bake in the oven for approximately 20 minutes, turning over half way.
  4. Break egg into a bowl and whisk using a fork. Put the flour and breadcrumbs on separate plates. Cover another baking tray with greaseproof paper. 
  5. Coat each piece of fish in flour, then dip in the egg and roll in breadcrumbs until all surfaces are covered. Place on the baking tray.
  6. Cook fish in the oven for approximately 10-12 minutes until golden, turning over half way.
  7. Heat peas through in boiling water on the hob or steam in microwave for 2-3 minutes and serve with the fish and chips.

Nutritional Information


Per 100g
Per 494g serving (% ref. intake)

Energy Kcals
125.00
618.00 (31.00%)
Energy Kj
525.00
2594.00 (31.00%)
Protein
7.60g
37.50g
Total Fat
2.00g
9.90g (14.00%)
Saturated Fat
0.30g
1.50g (8.00%)
Carbohydrates
20.30g
100.30g
Total Sugars
1.10g
5.40g (6.00%)
NSP Fibre
1.70g
8.40g
Sodium
97.00g
479.00g
Salt
0.20g
1.00g (17.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.