Tuesday, July 7, 2015

Healthy Fish & ‘Chips’

The perfect mid-week dinner that hits the comfort food spot without the guilt ;) Baked fish, kale chips and mushy peas. 

Healthy Fish & ‘Chips’
Serves 2

For the fish:
2 x 150g – 200g white fish fillets (crumbed for a more indulgent version, un-crumbed for a healthier version)
1 T olive oil
For the mushy peas:
½ T olive oil
½ T crushed garlic
2 cups frozen peas
2 T fresh mint, chopped
¼ cup plain yogurt
Salt and pepper to taste
For the Kale chips:
Bunch of fresh kale
Olive oil

For the fish:
For a super healthy version: Season and steam fish for 15 minutes.
For a more indulgent version: Pre-heat oven to 180°C. Brown the crumbed fish fillets in a little olive oil and bake for 10 – 15 minutes until cooked through.
For the mushy peas:
Fry the garlic in a little olive oil for a minute or two, add the peas and stir through. Add a splash of water and cook until the peas are tender. Remove from heat and mash roughly. Just before serving, add the mint & yogurt and heat through. Season well with salt and pepper.
For the kale chips:
Wash and dry the kale.
Cut out the hard middle vein and cut the leaves into chip sized pieces.
Drizzle with a little olive oil and toss through to coat lightly.
Spread the chips evenly on a baking tray (or two) lined with baking paper.
Bake in a pre-heated oven at 180°C for 3 – 5 minutes – until the leaves just become crispy. Remove and season with running salt. Serve hot from the oven with steamed or baked fish and mushy peas.

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