Best Guilt-free Healthy Fish 'n Chips, to be obsessed about!
Introducing our healthy version of fish & chips, inspired by the freshest catch from the British Isles. Served with a side of crispy green mint peas, this dish is the perfect guilt-free indulgence you've been looking for! Enjoy the satisfying crunch of our perfectly seasoned fish, without compromising on your health goals.
What to serve a with:
If you're looking for a delicious and low-fat condiment for your seafood dishes, then look no further than homemade Remoulade sauce. This spicy and flavorful sauce hails from Louisiana and is perfect for dipping crab cakes, shrimp, and other seafood delights. Using a low-fat quark base with whole grain mustard, garlic, salt, and other ingredients, this customizable recipe can be tailored to your personal preferences. You can even substitute in fresh ingredients if you prefer. With only a few minutes of preparation time and easy-to-find ingredients, you can serve up a mouthwatering dish with a homemade fat-free Remoulade sauce.
The best way to store healthy Fish & Chips:
Meal prepping is a great way to stay on track with a healthy diet and save time during the week. However, it's essential to know how to store cooked fish properly to avoid food waste and foodborne illness. Cooked fish can be stored in the refrigerator for up to three days and in the freezer for four to six months. Before storing, it's crucial to ensure that the fish has been cooked correctly and cooled down before portioning, wrapping, sealing, and labeling it. Essential food storage tools such as plastic wrap, wax paper, aluminum foil, beeswax wrap, plastic bags, tape, and markers can help with proper storage. Opting for eco-friendlier reusable containers made from glass, food-grade silicone, and stainless steel is also recommended. Overall, storing cooked fish correctly is crucial for safe and healthy eating during meal prep.
Baking vs frying
If you want to make a healthy version of fish and chips, then baking is the way to go. Baking your fish and chips will give you all the flavor and crunch that you crave, without the added calories from frying.
Not only is baking a healthier option, but it's also a macro-based approach to cooking. This means that you can tailor your ingredients to fit your specific macro needs. For instance, if you're trying to increase your protein intake, then you can use a fish with a higher protein content.
In conclusion, if you want to enjoy fish and chips in a healthy way, then baking is definitely the way to go. Not only is it a healthier option, but it also allows you to customize your ingredients based on your macro needs. So go ahead and indulge in this classic British dish without any guilt!
How to reheat healthy fish 'n chips?
If you're looking for a quick and easy way to reheat cooked fish, there are a few macro-based options to try. First, try using the oven. Preheat it to 350°F, wrap the fish in foil, and place it on a baking sheet. Bake for about 10-15 minutes, or until heated through. Another option is the microwave, but be sure to use a microwave-safe dish and cover the fish with a damp paper towel to prevent it from drying out. Heat it on high for 30 seconds to 1 minute, or until heated through. No matter which method you choose, be sure to check the internal temperature of the fish before serving to ensure it's safe to eat.
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Fish & Chips Small
NUTRITION
Ingredients
- 216 Grams Sweet potatoes Cut into wedges
- 1 tsp Paprika powder
- 1 tbsp olive oil
- 135 Grams Cod Fillets
- 0.5 tsp salt
- 0,5 tsp pepper
- 57 Grams Frozen peas thawed
- 1 tbsp Lemon
- Fresh Paesley For Garnish
- 50 Grams Remoulade Recipe in sauces page
- 35 Grams Clean ketchup Recipe in sauces page
Instructions
For sweet potato Fries
- Preheat the oven to 400°F (200°C).
- Cut the sweet potato into long fries.
- Toss the sweet potato fries in a large bowl. Add paprika powder and drizzle with olive oil. Give the fries a good rub with this mixture.
- Spread the sweet potato fries on a baking sheet and roast them for 20-25 minutes, or until tender and golden brown.
The Fish
- Place the cod fillets on a baking sheet and season with salt, pepper and lemon juice.
- You can either roast the fish in the oven for 8 - 10 minutes , or cook in a pan.
For mint peas
- Add the thawed peas to a pan and cook for 2-3 minutes, or until heated through. Take the pan off the heat and the peas out of the water and into a bowl. Add shredded fresh mint to the peas.
To serve
- Lay out your sweet potato fries, mint peas and fish (per portion) according the weight out amounts on the portion schedule below on a plate or a sealable container.
- Add a portion of remoulade (Recipe remoulade) on the side
- Add a portion of clean ketchup (recipe Clean Ketchup) on the side
- Garnish with additional fresh parsley and lemon as desired.
Video
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights:| Sweet potato wedges | 160 |
| Cod | 100 |
| Mint peas | 60 |
| Lemon | 10 |
| Parsley, Fresh | 5 |
| Remoulade | 50 |
| Clean Ketchup | 35 |
Fish & Chips Medium
NUTRITION
Ingredients
- 297 Grams Sweet potatoes Cut into wedges
- 1 tsp Paprika powder
- 1 tbsp olive oil
- 162 Grams Cod Fillets
- 0.5 tsp salt
- 0,5 tsp pepper
- 66 Grams Frozen peas thawed
- 1 tbsp Lemon
- Fresh Parsley For Garnish
- 50 Grams Remoulade Recipe in sauces page
- 35 Grams Clean ketchup Recipe in sauces page
Instructions
For sweet potato Fries
- Preheat the oven to 400°F (200°C).
- Cut the sweet potato into long fries.
- Toss the sweet potato fries in a large bowl. Add paprika powder and drizzle with olive oil. Give the fries a good rub with this mixture.
- Spread the sweet potato fries on a baking sheet and roast them for 20-25 minutes, or until tender and golden brown.
The Fish
- Place the cod fillets on a baking sheet and season with salt, pepper and lemon juice.
- You can either roast the fish in the oven for 8 - 10 minutes , or cook in a pan.
For mint peas
- Add the thawed peas to a pan and cook for 2-3 minutes, or until heated through. Take the pan off the heat and the peas out of the water and into a bowl. Add shredded fresh mint to the peas.
To serve
- Lay out your sweet potato fries, mint peas and fish (per portion) according the weight out amounts on the portion schedule below on a plate or a sealable container.
- Add a portion of remoulade (Recipe remoulade) on the side
- Add a portion of clean ketchup (recipe Clean Ketchup) on the side
- Garnish with additional fresh parsley and lemon as desired.
Video
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights:| Sweet potato wedges | 220 |
| Cod | 120 |
| Mint peas | 70 |
| Lemon | 10 |
| Parsley, Fresh | 5 |
| Remoulade | 50 |
| Clean Ketchup | 35 |
Fish & Chips Large
NUTRITION
Ingredients
- 351 Grams Sweet potatoes
- 1 tsp Paprika powder
- 1 tbsp olive oil
- 216 Grams Cod Fillets
- 0.5 tsp salt
- 0,5 tsp pepper
- 75 Grams Frozen peas thawed
- 1 tbsp Lemon
- Fresh Parsley For Garnish
- 50 Grams Remoulade Recipe in sauces page
- 35 Grams Clean ketchup Recipe in sauces page
Instructions
Sweet potato Fries
- Preheat the oven to 400°F (200°C).
- Cut the sweet potato into long fries.
- Toss the sweet potato fries in a large bowl. Add paprika powder and drizzle with olive oil. Give the fries a good rub with this mixture.
- Spread the sweet potato fries on a baking sheet and roast them for 20-25 minutes, or until tender and golden brown.
The Fish
- Place the cod fillets on a baking sheet and season with salt, pepper and lemon juice.
- You can either roast the fish in the oven for 8 - 10 minutes , or cook in a pan.
For mint peas
- Add the thawed peas to a pan and cook for 2-3 minutes, or until heated through. Take the pan off the heat and the peas out of the water and into a bowl. Add shredded fresh mint to the peas.
To serve
- Lay out your sweet potato fries, mint peas and fish (per portion) according the weight out amounts on the portion schedule below on a plate or a sealable container.
- Add a portion of remoulade (Recipe remoulade) on the side
- Put the remoulade sauce and clean ketchup in sauce pots and serve on the side
- Add a portion of clean ketchup (recipe Clean Ketchup) on the side
- Garnish with additional fresh parsley and lemon as desired.
Video
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights:| Sweet potato wedges | 260 |
| Cod | 160 |
| Mint peas | 80 |
| Lemon | 10 |
| Parsley, Fresh | 5 |
| Remoulade | 50 |
| Clean Ketchup | 35 |
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