Ingredients

The following ingredients have 1 Servings
  • 1 fillet white fish
  • 1 tbsp breadcrumbs (optional)
  • 300 grams peas (frozen)
  • 1 tsp mint sauce (or some fresh mint if you have it)
  • 3 new potatoes
  • low fat cooking spray
  • 2 tbsp low fat mayonnaise
  • 2 tbsp fat free natural yogurt
  • 1 tbsp capers
  • ½ shallot
  • 1 lemon (juice only)

Instruction

  • Bake your fish fillet in a tinfoil parcel that has been coated in the 1 cal spray for 25 mins at gas mark 5.
  • While the fish is cooking par-boil the potatoes whole for 15mins.
  • Once they are tender, slice them roughly ½ a centimetre thick then place in the oven coated with a little of the one cal spray.
  • Leave these to cook until the fish is done turning after 5 mins.
  • 5 minutes before the fish is cooked, boil the peas.
  • Once piping hot roughly mash with a potato masher and add the mint.
  • Stir thoroughly and serve alongside the fish and chips.
  • Mix the mayonnaise, yogurt and lemon juice in a bowl.
  • Finely chop the capers then finely grate the shallot into the mix.
  • Give it a good stir and serve alongside my healthy version of fish and chips.