This Morning's Healthy Fish and Chips

Published Friday, 18 July 2014
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So far in her travels around the beautiful Cornish coast, Lisa Faulkner has sampled pasties, scones and ice cream, so in the last episode of Coastal Cottage she samples some fish and chips.

Ingredients:

  • 4 baking potatoes
  • 2-3 tablespoons olive oil, plus extra for greasing
  • 1 tablespoon freshly chopped dill
  • 100g dried breadcrumbs
  • polenta
  • grated rind of ½ lemon
  • flour, for dusting
  • 1 egg, beaten
  • 4 x responsibly sourced pollack fillets, weighing about 175 g each, skinned
  • salt and freshly ground black pepper

For the tartare sauce:

  • 100g Greek yogurt
  • 25g gherkins, chopped
  • ½ garlic clove, crushed
  • grated rind of 1 lemon
  • juice of ½ lemon
  • 10g capers, chopped
  • a small bunch of fresh flat-leaf parsley, finely chopped

Method:

  1. Preheat the oven to 190°C/Gas mark 5 and line or grease a baking tray.
  2. First, make the tartare sauce. Mix all of the ingredients in a bowl, adding salt and pepper to taste (you may not need much salt as the capers are salty). Set aside until needed.
  3. Chop the potatoes into 'chunky chip'-sized pieces, leaving the skin on. Place in a large saucepan, cover with water and bring to the boil. Turn the heat down slightly and simmer for two to three minutes. Drain and place on the baking tray.
  4. Coat with the olive oil and season with salt and pepper. Bake in the preheated oven for 25 to 30 minutes, turning occasionally.
  5. Meanwhile, prepare the fish. Mix the dill with the breadcrumbs, polenta and lemon rind in a shallow bowl. Put the flour and beaten egg in two separate shallow bowls. Dust each fillet of fish in the flour, then dip in the beaten egg and then the breadcrumb mix.
  6. Heat a little sunflower oil in a frying pan. Add the coated fish and cook for about 6-8 minutes (turning often so they don't get too dark) depending on thickness of the fillets, or until cooked through and golden brown. Leave to rest for about 5 minutes.
  7. Serve the fish with the chunky chips and tartare sauce.
© UTV News
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