Jason King
AmyHuangHealthy Home Cooked Fish and Chips
July 27th 2009 10:38
I love Fish and Chips (take that New Zealanders 
) - I used to love being young (didn't we all) and getting the fish and chips wrapped in newspapers and devouring the delicious morsels while ingesting the world news ink while hosting combat challenges with ferocious seagulls desperate to eat everything in their field of vision.
I have had two weekends off the slowcooker and have been missing it. Last weekend I went to a friend's house as she cooked a slow cooker curry she asked me to come and help devour. This weekend I scored my first two day weekend in over a year. It was sensational - most people have it so lucky!! Two days off each week is such a decadent luxury.
Normally I would get up on the Sunday, put on a load or two of washing, go to the new Uber Coles (it is out of this world) in Balgowlah and do the week's shop - this is all before 10am by the way on my only day off, then come home and place on a slow cooker meal and write articles for most of the morning. Maybe catch up with friends for a decaf in the afternoon but generally avoid all work calls.
Having the two days off involved a HUGE farewell party on Friday night, followed by a hungover takeaway and DVD day on Saturday then dinner Saturday night and off to bed early. Sensational. But then there was a second day off and I woke up all giddy with excitement. So what did I do - spend 6hrs writing four articles for Salty Popcorn (read them!!) and play Farmville and Farmtown on Facebook - mass fun.
But then I started to feel I had favored Salty Popcorn and negelected my other babies. Total Randomness is very angry with me and I need to do some great articles for it and Sydney Table deserves more respect So I decided I wanted to cook something easy, quick, cheap and delish that felt like a joyous experience. So we now have my take on the home fish and chips. I can't take all the credit - I got most of the recipe out of the Biggest Loser Cookbook and made it my own.
First thing you would have noticed was I used the title Biggest Loser - this means the meal is healthy for you and the fam and I will even include the Nutritional Analysis. It is also so easy to cook and cheap and if you have kids, not only will they love it, as most kids love fish and chips, but you can make it with them for way cheaper than buying from the local seafood place!! A family cooking bit of fun.
You will need:
4 Med Desiree potatoes, peeled and cut into thick chip shapes
Olive Oil Spray
Salt and Pepper
Peri Peri flakes (these are optional and I use them to spice it up a bit - it also helps with digestion but kids prob won't like it)
Finely grated zest and juice of one lemon plus another lemon to cut into wedges to serve
About 500gms of fillets of fish - you could use flathead, bream or similar but I used flake - they eat enough of us so thought I would return the favor. Flake is shark for those that are unaware and the seafood place had it at $10- per kilo so this was cheap
Tartare sauce, or vinegar - pick your preferred condiment
You need to:
* Preheat your oven to 200C or (I think) that's about 420F
* Line an oven baking tray with baking (grease proofed) paper
* Place the potato chips into either a microwave safe plastic bag (or I just used a bowl) - Apparently (thanks Biggest Loser) partially cooking the potatoes in a microwave before baking not only speeds up the cooking time but it helps to remove the starch allowing them to cook into a crisp golden crust
* Then place the chips on the prepared oven tray and spray with the olive oil spray. Season them with salt and bake for 30mins, or until crisp and golden
* In a shallow dish combine the lemon juice, zest and parsley
* Season the fish with salt and pepper - my fish had some bones in it and I HATE fish with bones in it so I sliced the fish into big pieces and removed the bones in the process
* Heat a non stick frying pan over HIGH heat, spray the pan with more of the olive oil spray and cook the fish for 2min's on each side (or until you are comfortable it is cooked). It should look opaque
* Then remove the fish from the frying pan and put in the lemon mixture and fold it over and over a few times
* Serve with tartare sauce and/ or splash the chips with some vinegar
Serve with beer or soft drink (for the kiddies)
Enjoy!!
Nutritional Info Care of Biggest Loser:
Total Kj 865
Total Caleroies 206
Carbs 16.6g
Protein 29.5g
Fat Total 1.4g
Saturated 0.5g
Fibre 2.2g
) - I used to love being young (didn't we all) and getting the fish and chips wrapped in newspapers and devouring the delicious morsels while ingesting the world news ink while hosting combat challenges with ferocious seagulls desperate to eat everything in their field of vision.I have had two weekends off the slowcooker and have been missing it. Last weekend I went to a friend's house as she cooked a slow cooker curry she asked me to come and help devour. This weekend I scored my first two day weekend in over a year. It was sensational - most people have it so lucky!! Two days off each week is such a decadent luxury.
Normally I would get up on the Sunday, put on a load or two of washing, go to the new Uber Coles (it is out of this world) in Balgowlah and do the week's shop - this is all before 10am by the way on my only day off, then come home and place on a slow cooker meal and write articles for most of the morning. Maybe catch up with friends for a decaf in the afternoon but generally avoid all work calls.
Having the two days off involved a HUGE farewell party on Friday night, followed by a hungover takeaway and DVD day on Saturday then dinner Saturday night and off to bed early. Sensational. But then there was a second day off and I woke up all giddy with excitement. So what did I do - spend 6hrs writing four articles for Salty Popcorn (read them!!) and play Farmville and Farmtown on Facebook - mass fun.
But then I started to feel I had favored Salty Popcorn and negelected my other babies. Total Randomness is very angry with me and I need to do some great articles for it and Sydney Table deserves more respect
So I decided I wanted to cook something easy, quick, cheap and delish that felt like a joyous experience. So we now have my take on the home fish and chips. I can't take all the credit - I got most of the recipe out of the Biggest Loser Cookbook and made it my own.
First thing you would have noticed was I used the title Biggest Loser - this means the meal is healthy for you and the fam and I will even include the Nutritional Analysis. It is also so easy to cook and cheap and if you have kids, not only will they love it, as most kids love fish and chips, but you can make it with them for way cheaper than buying from the local seafood place!! A family cooking bit of fun.
You will need:
4 Med Desiree potatoes, peeled and cut into thick chip shapes
Olive Oil Spray
Salt and Pepper
Peri Peri flakes (these are optional and I use them to spice it up a bit - it also helps with digestion but kids prob won't like it)
Finely grated zest and juice of one lemon plus another lemon to cut into wedges to serve
About 500gms of fillets of fish - you could use flathead, bream or similar but I used flake - they eat enough of us so thought I would return the favor. Flake is shark for those that are unaware and the seafood place had it at $10- per kilo so this was cheap
Tartare sauce, or vinegar - pick your preferred condiment
You need to:
* Preheat your oven to 200C or (I think) that's about 420F
* Line an oven baking tray with baking (grease proofed) paper
* Place the potato chips into either a microwave safe plastic bag (or I just used a bowl) - Apparently (thanks Biggest Loser) partially cooking the potatoes in a microwave before baking not only speeds up the cooking time but it helps to remove the starch allowing them to cook into a crisp golden crust
* Then place the chips on the prepared oven tray and spray with the olive oil spray. Season them with salt and bake for 30mins, or until crisp and golden
* In a shallow dish combine the lemon juice, zest and parsley
* Season the fish with salt and pepper - my fish had some bones in it and I HATE fish with bones in it so I sliced the fish into big pieces and removed the bones in the process
* Heat a non stick frying pan over HIGH heat, spray the pan with more of the olive oil spray and cook the fish for 2min's on each side (or until you are comfortable it is cooked). It should look opaque
* Then remove the fish from the frying pan and put in the lemon mixture and fold it over and over a few times
* Serve with tartare sauce and/ or splash the chips with some vinegar
Serve with beer or soft drink (for the kiddies)
Enjoy!!
Nutritional Info Care of Biggest Loser:
Total Kj 865
Total Caleroies 206
Carbs 16.6g
Protein 29.5g
Fat Total 1.4g
Saturated 0.5g
Fibre 2.2g
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Comment by Deanna B
I remember the days when we (even in Canada) used to buy fish and chips wrapped in newspaper. Now it comes in styrofoam containers...very,very bad for the environment, and not at all authentic.
Comment by Jason King
Sydney Table
Salty Popcorn
Total Randomness
It was so yum I bought enough and made it two nights in a row. It was only $5- for enough fish for two meals and I eat more than your average serve
They have moved off styrofoam in Australia - we now get a cardboard kind of thing or some fish and chips now come wrapped in the plain white (butchers) paper which is better but it's no newspaper.
Hope you enjoy it - it's so easy to make and good for you
Comment by Wilson Pon
Health 2 Know
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By the way, can I use the Apple Cider vinegar, instead of Tartare sauce?
Comment by Jason King
Sydney Table
Salty Popcorn
Total Randomness
And yes you can use whatever condiment or sauce you would like - each to their own enjoyment