Fish and chips

A true Kiwi classic made healthier, tastier and better than ever.

SERVES4
TIME TO MAKE45-1 hour
MEAL TYPEDinner
TIME TO MAKE45-1 hour
MEAL TYPEDinner

Watch this short video to find out how to make this recipe

Method

  1. Pre-heat oven to 225°C
  2. Wash and cut the root vegetables into chips that are approximately 1cm thick
  3. Place in a large bowl and toss with the oil
  4. Spread out evenly on a large roasting tray
  5. Place in oven and roast for approximately 30- 40 minutes or until golden brown
  6. While the chips are cooking place the bread in a blender and blend until it reaches fine crumbs
  7. Slice fish fillets into pieces approximately 5cm x 10cm
  8. Place the eggs in a shallow bowl and beat with a fork
  9. Place the flour and breadcrumbs separately in two more shallow bowls
  10. Dip the fish fillets into the flour, then egg, then breadcrumbs, coating fully in each
  11. Place coated fish on a greased roasting dish
  12. Spray fish with a little oil 
  13. Roast in oven alongside the chips for approximately 15 minutes or until golden brown and cooked through
  14. Serve fish and chips with a fresh green salad or boiled green peas

Tips

  • Try to leave the skins of your root vegetables on for more fibre
  • Any combination of root vegetables can be used as long as they are cut to approximately the same size.
  • The breadcrumbs can be made several days in advance and kept sealed in the fridge or weeks in advance and frozen.
  • The fish can be coated up to a day in advance and kept covered in the fridge.  They will need to be separated through so they don’t stick together.
  • Slicing the fish into smaller pieces make it easier to handle during cooking and allows the pieces to cook quickly and evenly.
  • 1 kg
    root vegetables (for example potato, kumara, carrot or parsnips)
  • 1 tbsp
    oil
  • 4 slices 
    wholegrain bread
  • eggs
  • 1/4 cup
    wholemeal flour
  • 500 g
    fish fillets
  •  
    Oil spray
Per serve
  • Energy
    1628kJ
  • Total Fat
    9.9g
  • Saturated Fat
    0.8g
  • Total Carbohydrate
    48.7g
  • Sugars
    1.6g
  • Dietary Fibre
    5.6g
  • Protein
    34.2g
  • Sodium
    283mg