Tag Archives: fish and chips

Healthy Fish and Chips with Mushy Peas

2 Sep

This May, my dad and mom took my brother and I on an amazing family trip to London and Ireland.  It was such an amazing experience and I’ve been a little nostalgic for fish and chips since then (we each ordered it at least once, so I tasted it a lot over the course of two weeks!).    However, I wanted to eliminate some of the fat and calories from the traditional version.  This turned out to be a healthy, tasty alternative.  The fish and peas together was the perfect bite.

Healthy Fish and Chips with Mushy Peas

Serves 2


2 fillets cod, defrosted if frozen (I used Bay Prime frozen brand)

Freshly cracked black pepper

1 tsp. garlic salt

1 cup cornmeal

1 tsp. paprika

2 tbs. olive oil

Cooking spray

Season fish with garlic salt and freshly cracked black pepper.  Mix together cornmeal and paprika.  Brush fish with olive oil and coat throughly with  olive oil.  Coat with cornmeal mixture and spray both sides with cooking spray.  Place on a baking rack over a baking sheet and set aside.


4 small baking potatoes

Kosher salt

1 tsp. paprika

1 tsp. garlic powder

Cooking spray

Preheat oven to 425 degrees.  Bring a large pot of salted water to a boil.  Parboil potatoes roughly ten minutes.  Cut into wedges and season with salt, paprika and garlic powder.  Spray with cooking spray and place on a baking dish.  Bake, turning frequently, for 25 minutes.  Reduce heat to to 325 degrees and add fish to oven.  Bake for 15-20 minutes.

Mushy Peas:

1 cup frozen peas, defrosted

Kosher salt and freshly cracked black pepper

1 tbs. olive oil

1/4 cup milk (I used 2%)

Zest and juice of one lemon

In a small saucepan, heat olive oil.  Add defrosted peas, salt, pepper, milk and zest and juice of lemon.  Simmer, uncovered, until most liquid has evaporated.  Transfer peas and food processor and pulse for one second roughly 10 times until peas are mushed but still have texture.

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