Fish & courgette chips

Traditional fish and chips gets a healthy makeover but it’s just as tasty!

SERVES 4 PREP 15 MINS

COOK 15 MINS

What you need:

800g chunky white fish fillets such as cod

4tbsp rice flour

2 eggs, separated

1tbsp milk

100g fine breadcrumbs

4tbsp polenta

2tsp paprika

500g courgettes, cut into chip-sized sticks

4tbsp sunflower oil

Ketchup, to serve

What you need to do:

Heat the oven to 200C/gas 6. Cut the fish into equal-sized fingers, cutting across the fillet will help to stop the fingers breaking up. Place the rice flour on a plate, beat the eggs yolks in a shallow bowl with the milk and mix the breadcrumbs, polenta and paprika on a separate plate.
Dip each piece of fish into the rice flour, then the egg and milk mix and finally in the breadcrumb mixture. Set aside.
Whisk the egg whites until frothy. Dip each courgette ‘chip’ in the egg white then place in a single layer on a baking paper lined baking tray. Bake in the oven for 10-15 mins until golden and tender.
At the same time, heat the oil in large frying pan, add the fish fingers and cook for 3 mins on each side until golden and cooked through. Drain on kitchen paper and serve with the courgette chips and ketchup.

Food editor’s top tip: The polenta adds crunch to the fish coating but you could use finely crumbled cream crackers instead

Per serving: 480 calories, 16g fat, (2.5g saturated fat) 39g carbs