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Healthy fish and chips recipe

Date:10-06-2013 07:58:07 read:5
Category:Food-->News

Healthy fish and chips recipe

Lemon sole goujons with chips, crushed peas and homemade ketchup.

Sensational: Raymond Blanc's lemon sole goujons 
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Serves: 4

Ingredients

For the lemon sole

2 x 500g lemon sole filleted and trimmed into 8 even pieces

50g plain flour, seasoned with a good pinch of salt and pepper

100g breadcrumbs

2 medium eggs beaten

30ml rapeseed oil

For the tomato and ­basil ketchup:

80g white onion, chopped

1 clove garlic, crushed

1 tsp rapeseed oil

4 x ripe plum tomatoes, Roma, chopped

1 tsp white wine vinegar

6 x leaves basil

Salt and pepper to taste

For the crushed peas

250g garden peas, fresh, blanched quickly in boiling water then refreshed in ice water (or you could use frozen peas, defrosted)

6g / ¼ bunch fresh mint leaves, chopped

2 pinches sea salt

2 pinches black pepper

30ml rapeseed oil

1 squeeze lemon juice (just before you serve or it will turn your peas yellow)

Method for the lemon sole

Dip the fish pieces into the seasoned flour, then beaten egg, followed by breadcrumbs. (Make sure you use one hand for the flour and breadcrumbs and the other for the egg or you will end up with chunky breadcrumbed fingers.)

Place your breadcrumbed fish on a baking tray lined with greaseproof paper and drizzle with a little rapeseed oil.

Reserve in the fridge, covered until needed.

Method for the tomato and basil ketchup

In a medium saucepan on a medium heat gently sweat the onion and garlic in the oil for 2 minutes until soft.

Turn the heat up to high and add the chopped tomatoes. Cover with a lid and leave to cook for 3-4 minutes until they have broken down.

Take off the lid and turn the heat down slightly so it doesn’t spit. Stir with a wooden spoon to stop it sticking to the bottom as it reduces slightly and gets thicker.

Take off the heat, add the vinegar, basil and a little salt and pepper. Leave to cool slightly before puréeing in a jug blender.

Taste, correct the seasoning if needed.

Pour into a container and chill it in the fridge.

You can make the ketchup a day in advance.

For the crushed peas

In a food processor pulse the peas twice to break them down slightly. You don’t want a purée, you want some texture.

Place them in a small saucepan, add the chopped mint, seasoning and the rapeseed oil and warm on a low heat, stirring occasionally until heated through.

Add a squeeze of lemon juice just before you serve them.

To serve:

Preheat oven to 200C/400F/gas 6.

Place the breadcrumbed fish in the oven and cook for 8-10 minutes until golden brown.

Serve with the warmed crushed peas, tomato and basil ketchup and your choice of chunky cut potato chips, oven baked potato wedges dusted with a little smoked paprika, boiled new potatoes or a home-made potato salad.

Variations: you could use any fish such as haddock, monkfish, pollack, salmon or mackerel.

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