Fish and chips are the ultimate comfort food, so this is my healthier fish and chips made with baked sweet potatoes and salmon instead.
This recipe is for those who are introducing carbs back into their diet after going low carb and need a better source of carbs (rather than regular chips and breaded fish).
Rich in healthy omega-3 fatty acids and better for you sweet potatoes, it’s the kind of balanced dinner recipe the whole family will enjoy. It’s also a great post-workout meal.
The green pickle and caper dressing adds a wonderful tanginess that pairs amazingly well with my healthier tartar sauce – made with Greek yoghurt instead of mayonnaise.
How To Make Healthier Fish And Chips
Sweet Potato Chips
Put the sweet potatoes in a large roasting tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and season with salt. Roast for 25 – 35 minutes, turning halfway through, or until soft to your liking
Green Pickle and Caper Dressing
You’ll need:
- 1 garlic clove, minced
- 1/2 tbsp capers, drained
- 1 small gherkin, finely chopped (25g)
- 1/3 tsp dijon
- 2 tbsp olive oil
- 2 tbsp fresh parsley, finely chopped
- 2 tbsp fresh parsley, finely chopped
Place all the green dressing ingredients in a mini food processor (or I find a spice grinder works fab for this) and blitz until smooth. For a chunkier dressing, you can just mix it in a bowl.
Tip
The green pickle and caper dressing adds a wonderful tanginess that pairs amazingly well with my healthier tartar sauce – made with Greek yoghurt instead of mayonnaise.
What Makes This Recipe Healthier?
Regular fish and chips are made with potatoes that have been deep-fried in vegetable oils (like canola oil) which become unstable when heated to high temperatures.
This in combination with the breaded coating around the fish adds up to a large number of fats and carbs, and very little protein or healthy fats.
Related Recipes
Healthier Fish And Chips
Ingredients
- 2 sweet potatoes unpeeled (about 300g), sliced into 1 inch thick wedges or fries
- 1.5 tbsp olive oil
- 2 salmon fillets 250g
- 1/2 cup petit pois 65g – or regular peas
GREEN DRESSING
- 1 garlic clove minced
- 1/2 tbsp capers drained
- 1 small gherkin finely chopped (25g)
- 1/3 tsp dijon
- 2 tbsp olive oil
- 2 tbsp fresh parsley finely chopped
- 1/2 medium lemon, juiced
TARTAR SAUCE
- 1/3 cup greek yogurt 80g
- 1½ tbsp mini capers drained
- 1/2 tsp lemon juice
- 1 small green onion very finely chopped
- 1 tbsp fresh parsley finely chopped, plus extra to serve
- Salt and pepper to taste
Instructions
- Preheat the oven to 400F / 200C /180 fan.
- Put the sweet potatoes in a large roasting tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and season with salt. Roast for 25 – 35 minutes, turning half way through, or until soft to your liking.
- Place all the green dressing ingredients in amini food processor (or I find spice grinder works fab for this) and blitzuntil smooth. For a chunkier dressing you can just mix in a bowl.
- Mix all the ingredients for tartar sauce together in a small bowl.
- Season the salmon with salt and pepper. Add 1/2 tbsp of olive oil to a non stick frying pan and fan fry skin side down for 4 minutes. Flip and cook for a further 4 – 5 minutes, or until the salmon is cooked through. Cooking times will vary depending on the thickness of your salmon.
- Add peas to a mug of boiling water and allow to thaw for 5 minutes. Option to boil in a little water for 2 – 3 minutes until cooked. Drain.
- Plate sweet potatoes, salmon and peas and drizzle with dressing. Serve with tartar sauce on the side.
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