A HEALTHIER FISH & CHIPS with MUSHY PEAS & TARTARE SAUCE 

Nutritional values per serving: Servings: 2

calories 464, protein 37.7g, fat 10.9g (saturated 2.6g), carbs 49.8g (sugar 11.8g), sodium 1.7g 

INGREDIENTS 

• 400g Maris Piper potatoes, cut into wedges (skin on) 
• 1 tbsp olive oil 
• 2 skinless, boneless cod loins (about 140g each) 
• juice & grated zest of ½ lemon 
• small handful (about 8g) flat leaf parsley, chopped 

• salt & freshly ground black pepper 

For the mushy peas 

• 200g frozen peas, thawed 
• 1 tsp butter 
• finely grated zest of ¼ lemon 

• juice of ½ medium lemon, or to taste 
• small handful (about 10g) mint, leaves picked and finely chopped 
• salt & freshly ground black pepper 

For the tartare sauce 

• 1 small tub (100g) zero-fat plain yogurt 

• 1 tbsp capers, chopped (baby capers not the large) 
• 1 medium gherkin, small dice 
• 1 small shallot, finely diced 
• 1 tbsp flat leaf parsley, chopped 
• 1 tsp lemon juice, or to taste 

• salt & freshly ground black pepper 

METHOD 

• Place a baking tray in the oven and pre-heat to 180° C. 
• Cut the potatoes into wedges and toss with olive oil. Season with salt and pepper. Place the wedges on the hot baking tray in a single layer. Bake for 35 – 40 minutes, or until cooked through, nicely browned and crisp. 
• Place the cod fillet in a small baking dish. Brush with olive oil, drizzle with half the lemon juice and season with salt and pepper. Bake in the oven for 12 to 14 minutes, or until cooked through. Mix the remaining lemon juice, lemon zest and parsley. After about 10 minutes baking pour the mixture over the fish. 

• To prepare the tartare sauce: add all the ingredient to a bowl and mix. Taste and adjust the seasoning with salt, pepper and lemon juice if desired. 
• To prepare the mushy peas: cook the peas for 3 or 4 minutes until very tender. Drain and add to a bowl. Add the butter, lemon zest, lemon juice & mint. Mash with a potato masher to your desired texture. Season with salt and pepper. 
• Serve with lemon wedges, mushy peas, tartare sauce and, if desired, vegetables or salad. 

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ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food