Who needs the local chippy?! Here’s how to make your own, healthier version of battered fish fingers, delicious chips and a lemon caper sauce
Costs: Cheap as chips
- 60g (2oz) dried breadcrumbs15g (½oz) fresh Parmesan, finely grated, optional
- 1 large egg
- 2 tbsp plain flour
- Salt and ground black pepper
- 400-500g (14oz-1lb) firm white fish fillets, haddock or cod, cut into strips about 2.5 x 7.5cm (1 x 3in)
- 200g (7oz) frozen peas
- Lemon wedges
For the chips:
- 2 tbsp sunflower oil
- 1.25kg (2¾lb) potatoes (Maris Piper), peeled
For the caper sauce:
- 4 tbsp mayonnaise
- 2 tbsp freshly chopped parsley
- 1 tbsp small capers, rinsed and drained
- Squeeze of lemon juice
- Set the oven to Gas Mark 6 or 200°C. Spread the breadcrumbs out on a small baking tray, lined with foil. Put the tray in the oven to brown the breadcrumbs lightly (it will only take around 2-3 minutes). Remove from the oven and leave them on the tray to cool.
- To make the chips: raise the oven temperature to Gas Mark 8 or 230°C. Put the oil in a large baking tray and into the oven to heat up. Meanwhile, cut the potatoes into chips and dry them with a tea towel. Toss the chips in the hot oil, and spread out in one layer. Cook for 35 minutes, turning them after 20-25 minutes.
- To make the caper sauce: mix all the ingredients together, set aside in a small bowl.
- Mix the Parmesan, if using, into the cooled breadcrumbs. Lightly beat the egg in a cup, then strain it into a shallow bowl. Put the flour on a plate and add some seasoning. Dip all the pieces of fish first in the flour, then in the egg, then put them all in the tray of breadcrumbs and coat well. 5 Arrange the fish fingers in a single layer on a large, well-buttered baking sheet. Bake them above the chips for 8 minutes. 6 Serve the fish fingers with the chips, caper sauce, peas and lemon wedges.
Feature: Kate Moseley. Photos: Chris Alack. Props stylist: Sue Radcliffe.
Nutritional information per portion
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.