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Gourmet Fish and Chips With Tomato Chutney

Sylvia Leong is a former healthcare professional who uses her education and experience as a nutritionist and therapeutic personal trainer.

Once you've tried fish and chips the healthy way, you'll never go back to the original recipe.

Once you've tried fish and chips the healthy way, you'll never go back to the original recipe.

Healthier Fish and Chips

In the 19th century, fish and chips became a stock meal among the working class in merry old England. In fact, the first fish and chips shop was opened in London in 1860.

In spite of being made exclusively of fish and potatoes, a dinner of fish and chips is considered unhealthy. Battered and deep-fried food is an undisputed cause of increased cholesterol and weight gain.

But what if you could cook fish and chips in a healthy way? What if they tasted far better than the traditional recipe? What if you could serve gourmet fish and chips!

Only four easy ingredients are needed to make chips.

Only four easy ingredients are needed to make chips.

Slice the yams as thinly as possible.

Slice the yams as thinly as possible.

Step 1: Prepare the Chips

Ingredients

  • 5-7 medium yams, sliced
  • 2 tablespoons olive oil
  • Cayenne pepper, to taste
  • Ground black peppercorns, to taste
To save yourself from a gruelling clean up, use parchment paper. A single sheet can be used repeatedly before disposal.

To save yourself from a gruelling clean up, use parchment paper. A single sheet can be used repeatedly before disposal.

Yams have a lower glycemic index than potatoes and therefore, are considered the healthier choice. However, potatoes can easily be substituted if desired.

Yams have a lower glycemic index than potatoes and therefore, are considered the healthier choice. However, potatoes can easily be substituted if desired.

Instructions

  1. Slice up the yams as thinly as possible.
  2. Toss in olive oil
  3. Cover two baking sheets in parchment paper.
  4. Sprinkle cayenne and pepper over the paper.
  5. Spread sliced yams over the baking sheets.
  6. Sprinkle cayenne and pepper over the sliced yams.
  7. Place in a 350 degree Fahrenheit oven along with the chips.
  8. Bake for 30-40 minutes.
The easiest part of this meal is preparing the fish.

The easiest part of this meal is preparing the fish.

Step 2: Prepare the Fish

Ingredients

  • 2 pieces cod, halibut, salmon, or whatever fish you prefer
  • Ground black peppercorns, to taste

Instructions

  1. Line a casserole dish with parchment paper. Place the rinsed fish in the centre.
  2. Grind pepper over the fish.
  3. Close the top of the paper.
  4. Place in a 350 degree Fahrenheit oven along with the chips.
  5. Bake for 15-20 minutes.
Only six easy ingredients are needed to make the chutney.

Only six easy ingredients are needed to make the chutney.

Step 3: Prepare the Chutney

Ingredients

  • 6 olives, halved and sliced
  • 4 forkfuls sun-dried tomatoes
  • 3-4 cloves garlic, crushed and diced
  • 1 tablespoon basil, dried
  • 1 cup tomato sauce
  • Ground black peppercorns, to taste
  • 10 asparagus spears, chopped

Instructions

  1. Mix olives, sun-dried tomatoes, garlic, basil and pepper in small pot over low heat.
  2. Once simmering, add tomato sauce and asparagus.
  3. Turn temperature to lowest setting and cover with lid.
  4. Check the tenderness of an asparagus spear with a fork. When the softness is right for you, the chutney is ready.
The chutney is what makes this meal stand head and shoulders above the deep-fried fish and chips recipes.

The chutney is what makes this meal stand head and shoulders above the deep-fried fish and chips recipes.

Serving Notes

The above recipe is enough to serve two people. Divide the cooked fish and chips between two large plates.

The chutney acts as a sauce over the fish and is a great replacement for ketchup to scoop onto your chips. (Commercial ketchups are known to contain lots of sugar and high fructose corn syrup.)

This fish and chips recipe is as healthy as it is tasty!

But what's a fish and chips meal without a libation or two. Pour yourself a pint of beer, or a glass of wine, and enjoy!

© 2021 Sylvia Leong

Comments

David Mus on August 15, 2021:

You are most welcome Sylvia Leong.

Sylvia Leong (author) from North Vancouver, Canada on August 13, 2021:

Thank you Chitrangada Sharan and David Mus for your kind comments. If you try this recipe, I hope you like it!

Chitrangada Sharan from New Delhi, India on August 13, 2021:

This fish and chips recipe sounds healthy indeed. Thank you for sharing this version, with your detailed instructions and well presented article.

David Mus on August 12, 2021:

Your recipe truly adds value to this meal with chutney giving it a healthy twist.

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