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Healthy & delicious recipes from A.Vogel

Healthy Fish & Chips with Mushy Peas

  • Preparation:  min
    Time:  min
  • Easy
  • Serves 2
  • Prep: 15 min
  • Time: 60 min
  • Easy
  • Serves 2

Yippee – Healthy fish, chips and mushy peas!...What more can I say! Potatoes cooked in this way are full of nutrients and peas are a wonderful source of vitamin C, protein, fibre and folate.

Ingredients

 Buy from Jan de Vries:

Buy these ingredients from our friends over at Jan de Vries. Experts when it comes to natural skincare and organic supplements, Jan de Vries offer a range of specialised high-quality food products, from gluten-free pasta to organic cacao powder.

Pick up these other ingredients from your favourite local store:

  • 450g/1 lb Rooster potatoes, washed with the skin on and cut into slim wedges
  • 2 x 7oz thick cod or haddock fillets
  • Freshly ground black pepper
  • 2-3 sprigs lemon thyme
  • 12oz frozen peas
  • 2 tbsp half fat crème fraîche
  • 2 tbsp chopped mint
  • Lemon wedges to serve

How to make Healthy Fish & Chips with Mushy Peas

1. Preheat oven to 180°C.

2. Put the prepared potato wedges into a large bowl and add 2 tablespoons of olive oil. Mix up well so that all the potatoes are glistening in the oil.

3. If you have one, put a wire rack over a roasting tin and arrange the potato wedges on top.

4. Pop into the preheated oven and cook for 30 – 35 minutes.

5. Meanwhile season the fish fillets with the lemon thyme and black pepper.

6. In a large frying pan, heat the remaining oil over a medium heat and cook the cod, skin side down for 2-3 minutes until the skin is crisp.

7. Transfer to a baking tray and cook in the oven for 15-20 minutes until the fish is tender and flaking.

8. Cook the peas in boiling water for 8-10 minutes until very tender. Drain well and return to the pan then add the crème fraîche and mint and mash with a potato masher or  puree with a stick blender until you get your desired consistency.

9. Season the wedges and fish with black pepper and a squeeze of lemon and serve on top of the mushy peas.

Tasty & Healthy! If you've given this recipe a try, please let us know! Leave a comment below, rate it above, share it! Take a picture and tag it #AvogelRecipes on Pinterest we'd love to see it.

This recipe is full of goodness

  • Rich in healthy Omega-3 fats
  • Good source of protein
  • High in B vitamins (B12 & B6)

Cod is a good source of heart healthy Omega-3 fatty acids which can help lower the risk of high blood pressure and heart disease. The anti-inflammatory properties from Omega-3 fats can also help to ease inflammation disorders such as muscle & joint pain.

About Sally

Sally Bee's story of survival and recovery from three heart attacks in a week at the age of 36 is nothing short of a miracle. Sally attributes much of her remarkable survival to her delicious and achievable healthy eating plan, which she and her whole family enjoy.

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