Give Your Fish And Chips A Healthy Makeover

I know what you’re thinking…“fish and chips” and “healthy” in the same sentence? But hear us out. This recipe not only caters for those with a dairy intolerance, gluten intolerance and egg intolerance, it is so much lighter! Plus, our expert tasters have confirmed that it is just as delicious as the seaside classic. Bon appetite!

Healthy fish and chips

Prep time

10 mins

Cook time

28 mins

Serves

4

  • 1 tbsp of light olive oil
  • 1 tsp of paprika
  • 4 hake fish fillets
  • 50g breadcrumbs
  • 1 zested lemon
  • 2 tbsp of chopped parsley
  • 700g of frozen sweet potato wedges
  • Frozen peas to serve
Method
  • Preheat your oven to 220°C (200°C with a fan)
  • Brush olive oil lightly onto a shallow roasting tray then add the potato wedges, sprinkle with paprika and bake for 10 minutes
  • Place the fish fillets wide apart on an oiled baking sheet. Then put the breadcrumbs in a bowl and add the lemon zest and parsley, plus a table spoon of oil. Add seasoning and then mix this together.
  • Once the wedges have had 10 minutes in the oven, turn them over and then put them back on the middle shelf, placing the fish fillets on the top shelf and baking both for a further 5 minutes.
  • Take the fish out of the oven and drain off any liquid that it has left on the baking sheet, then divide the breadcrumb mixture evenly between the fillets. Press down firmly onto the top of each fillet with the back of a spoon.
  • Return the fish to the oven and cook both the fish and the wedges for a further 15-18 minutes. You’ll know the fish is cooked when the crumbs become golden and the fish is opaque.
fish and chips a healthy makeover 2

More information about our food intolerance tests†

Food intolerance is thought to affect up to 45% of the population and can be the root cause for a number of highly disruptive symptoms, such as IBS, migraines and fatigue.

YorkTest are renowned for our award-winning food intolerance† testing services, which help our customers to identify their own “trigger foods”.

In addition to expert laboratory testing, we also provide professional dietary advice from qualified nutritional therapists. They help our customers to safely substitute their ‘trigger foods’, delivering bespoke advice that is tailored to the individual.

As well as identifying some of the more common food intolerances, such as a cow’s milk intolerance and gluten intolerance, our testing can reveal many other types of food intolerance†. Every person is different and that’s why we test your IgG antibody reactions to over 200 foods and drinks.

The testing process is simple. You carry out an easy finger-prick blood test in the comfort of your own home and then post this to our laboratory for testing.

Once the testing is complete, we’ll send you a comprehensive results pack with your results sorted into a simple traffic light list. As part of your programme, you’ll also receive two telephone consultations with one of our nutritional therapists, who will help you to find nutritious alternatives to your ‘trigger foods’.

YorkTest advise that you consult with your GP first if you are experiencing the types of symptoms mentioned in this blog post.
†YorkTest define Food Intolerance as a food-specific IgG reaction

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