Fish and chips for 300 calories; it is possible! Succulent fried cod, oven baked chips, green beans covered in garlic and parsley, chilli tomato sauce and a lemon parsley yoghurt.
Fish and chips is not my favourite takeaway, but every now and then it is an absolute necessity. When you have just moved house and having nothing in the fridge, after a long night in the pub (although battered sausage might be better for this one!) or on a cold evening when you are walking past a fish and chip shop and the delicious smell of batter, vinegar and fresh chips is just too much to resist.
Getting a craving for fish and chips on a day when you want to be healthy; perhaps when you are on 5:2 fasting day, is not so convenient. But I think I managed it and although obviously not your traditional fish and chips, we loved it and found it really satisfying after a particularly hard Monday of fasting after an indulgent weekend.
The key to this dish is to try and up the flavour of the accompaniments to the fish. The fish itself is very simply cooked and by itself could be considered to be quite plain, but together with the big flavours of the garlic and herb concoction, tomato chilli sauce and lemon herb yoghurt, it works really well. The only problem was that there wasn’t enough, so we had an extra bit of cod each. If you do this, just add another 100 calories per fillet.
I actually thought the yoghurt probably wasn’t necessary in the end, but it was nice to dip the chips in!
This recipe serves two, at about 300 calories per portion unless you have 2 cod fillets each (add 100 calories per fillet).
- Prep Time : 10 minutes
- Cook Time : 30 minutes
- 2-4 cod fillets - seasoned with a pinch of salt and pepper
- 250g potatoes - sliced into thick chips
- 200g green beans - ends trimmed
- 1 shallot - finely sliced
- Large handful parsley - finely chopped
- 3 large cloves garlic - finely grated/crushed
- 1/2 green chilli - de-seeded, finely chopped
- 1/2 tin chopped tomatoes
- 1/2 tbs olive oil
- 3 tbs very low fat plain yoghurt
- 1/2 lemon
- fry light oil
1. Pre heat the oven to 200 degrees (centigrade). Rinse the chips in cold water and pat dry. Put in a large bowl and spray with a few pumps of fry light oil. season with a good pinch of salt and pepper. You can add some cajun seasoning for a kick if you want. Toss the chips around in the bowl until they are all covered in the oil and seasoning.
2. Lay the chips on a non stick baking tray. Place in the oven for around 25 minutes until golden and crispy. Make sure you keep an eye on them while you prepare the other elements.
3. While the chips are cooking, make the tomato sauce. Put a small saucepan on a low heat. Spray with fry light. Add a pinch of the grated/crushed garlic (about a third), the chilli and the sliced shallot. After a few minutes when the shallot has softened, pour in the chopped tomatoes. Stir until heated through. Add a third of the chopped parsley and a good pinch of salt and blend until smooth. Put back in the saucepan and leave to one side.
4. Put the yoghurt in a small bowl. Add a third of the chopped parsley and a good squeeze of lemon. If you need to, add a bit of salt but you might not need it. Place in the fridge.
5. Bring a saucepan of salted water to the bowl. Add the beans and boil until they are how you like them. I boil them for 3-4 minutes until slightly tender but still with a bit of crunch. Drain.
6. Blend the rest of the garlic, parsley and 1/2 tablespoon of olive oil. You might need to add a bit of water to loosen it up. Spoon about a tablespoon of this mixture over the beans while they are still hot and stir it all up so they are covered. Put to one side with a lid over them to keep them warm.
7. Put a frying pan on a medium heat. Add the fish fillets and cook for around 3 minutes on each side until cooked through. While the fish is cooking remember to check on your chips and warm the tomato sauce through.
8. Plate up the fish, chips and beans. Spoon a bit of the garlic and parsley mixture over the fish, but remember it is very garlicky so you don't want too much. Serve the tomato sauce and yoghurt on the side or drizzled over the fish.