Healthy Fish & Chips
By Teresa Cutter
What's great about it
Light, wholesome and rich in protein, this is a Healthy Chef twist on a classic recipe that is high in omega-3s to help support the health of every cell in the body. Omega-3s play a role in immune function by regulating inflammation and encouraging the body to fight infection. Fish is also low in saturated fat and is a complete source of protein. Carrots are a rich source of beta-carotene, which converts to vitamin A, essential for thyroid function and iron metabolism. Parsnips are also a good source of fibre, potassium, magnesium and vitamin C.
500 g carrots and parsnips, cut into long chips
1 tablespoon olive oil
1 cup (120g) fresh rice bread breadcrumbs (see notes)
1 tablespoon parsley, finely chopped
sea salt to season
1 tablespoon rice flour
2 x 200 g pieces white fish, bones and skin removed
lemon, greens, Greek yoghurt, aioli or avocado mayo to serve.
- Preheat oven to 200°C (400°F).
- Place the carrot and parsnips together on a baking tray then drizzle with oil and sprinkle with salt.
- Roast for 35 - 45 minutes or until golden.
- While the carrot and parsnips are roasting, combine the rice crumbs, parsley and salt in a bowl and mix to combine.
- Beat the egg in another bowl and set aside.
- Dust the fish fillets lightly with the rice flour, making sure to remove the excess.
- Dip the fish in the beaten egg followed by coating in the rice crumb blend.
- Cook fish in a non-stick pan, on medium heat, for 3 minutes each side until golden. For thicker pieces of fish, place them onto a baking tray lined with non-stick paper and finish off in the oven for 5 - 8 minutes until cooked to your liking.
- Serve the fish alongside oven baked carrot and parsnip chips and enjoy.
Notes and Inspiration
If you would like to completely oven bake your fish without cooking in a pan first, place the crumbed fish onto a baking tray lined with non-stick baking paper and drizzle with a little olive oil. Bake for 15 minutes or until golden and cooked to your liking.
Use sweet potato chips in place of carrot and parsnip chips.
Accompany your fish and chips with crisp iceberg lettuce and aioli or avocado mayo.
For a paleo version replace rice crumbs with almond meal and rice flour with tapioca or coconut flour.