Ultimate Fish and Chips
with broccoli and parsley lemon mayo
Give the chipper a miss tonight and make your own at home instead. The decadent golden baked fish fillet and chips in this recipe are balanced with a healthy helping of broccoli for added crunch.
Tags:
Under 650 calories
•Family Friendly
Allergens:
Fish
•Wheat
•Egg
•Mustard
Total Time50 minutes
Cooking Time30 minutes
DifficultyMedium
Ingredients
Serving amount
250 grams
Hake
(Contains Fish)
3 unit(s)
Potatoes
1 unit(s)
Lemon
5 grams
Parsley
1 pack(s)
Breadcrumbs
(Contains Wheat)
1 unit(s)
Garlic
5 grams
Mint
1 unit(s)
Broccoli
2 sachet(s)
Mayo
(Contains Egg, Mustard)
Not included in your delivery
to taste
Oil
to taste
Salt
to taste
Pepper
to taste
Water
to taste
Flour
Nutrition Values
Energy (kJ)2525 kJ
Energy (kcal)604 kcal
Fat18.4 g
of which saturates2.3 g
Carbohydrate77.5 g
of which sugars6.5 g
Dietary Fiber0 g
Protein35.4 g
Cholesterol0 mg
Salt2.32 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Zester
•Grater
•Baking Sheet with Baking Paper
•Pan with Lid
Instructions
1
- Preheat the oven to 240°C/220°C fan/gas mark 9.
- Cut the potatoes lengthways into 1cm slices, then into 1cm wide chips (no need to peel).
- Pop onto a lined baking tray, drizzle with oil and season with salt and pepper.
- Toss to coat then spread out in a single layer.
- Roast on the top shelf of the oven until golden, 25-30 mins. Turn halfway through.
TIP: Use two baking trays if necessary.
2
- Meanwhile, zest then chop the lemon into thick wedges.
- Finely chop the parsley (stalks and all).
- In a bowl, mix lemon zest, breadcrumbs, 1 tbsp oil (double for 4p), half the parsley and a pinch of salt and pepper.
- Chop the broccoli into even-sized florets.
- Peel and grate garlic (or use a garlic press). Pick mint leaves from stalks and roughly chop (discard the stalks).
3
- Lay the hake onto its own (lined) baking tray. IMPORTANT: Wash hands and equipment after handling raw fish.
- Spread half the mayo over the top of the fish.
- Spoon on the breadcrumb mixture, pressing it down to adhere. Drizzle with oil.
- When chips are halfway cooked, pop the breaded hake on the middle shelf and bake for 10-15 mins. IMPORTANT: Fish is cooked when opaque in the middle.
TIP: Keep an eye on it so it doesn't burn.
4
- Place a pan over high heat with a drizzle of oil.
- Once hot, fry the chopped broccoli for 2-3 mins.
- Add garlic, lower heat to medium and cook for 1 min.
- Add a splash of water and cover with a lid or foil. Cook until tender, 4-5 mins. Stir in chopped mint.
5
- While the broccoli cooks, mix the remaining parsley and mayo in a small bowl.
- Season to taste with salt, pepper and lemon juice.
6
- When everything is ready, plate up your fish, broccoli and chips.
- Finish with a dollop of lemon parsley mayo.
- Serve remaining lemon wedges alongside.
