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Fish and Chips For fasting
Prep time:15 mins- Cook time:35 mins
Servings:2
It can be difficult to know what food you can enjoy on fasting days, particularly if a fasting day falls on a day like Friday when you might be accustomed to a traditional fish and chips dinner. Well, not this Friday! We’ve developed a fasting-friendly, healthy fish and chips recipe that takes just 15 minutes to prepare for this very occasion.
We opted to stick with the traditional white fish for this healthy fish and chips recipe, as it provides a multitude of health benefits. White fish like cod, haddock or plaice may help to fight inflammation, support your immune and nervous system and strengthen bones. It’s also low in calories but high in protein, so perfect for keeping you full on a fasting day.
Traditional batter is very high in saturated fats so is, unsurprisingly, very unhealthy. To combat this, but still provide the same texture, we’ve opted for almond meal instead of wheat flour. It’s significantly lower in carbohydrates and saturated fats, and is high in protein and vitamins, so it’s a win-win with flavour and nutrition!
Potatoes can spike your blood sugar as they have a relatively high glycemic index, and provide very little significant nutritional value. For this reason, we’ve switched them out for carrot, celeriac and parsnip chips instead. They are each higher in fibre, vitamins and minerals, flavonoids and anti-inflammatory compounds, helping to modulate blood pressure and prevent type 2 diabetes. For those not fasting in the family, add in potato or sweet potato so everyone can enjoy this delicious Friday night healthy fish and chips recipe.
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Ingredients
- 1 tbsp olive oil
- 1 parsnip, cut into thick batons
- 300g celeriac, cut into thick batons
- 1 carrot, cut into thick batons
- 300g white fish, in two fillets
- 30g almond meal
- ½ lemon, zest and juice
- 80g rocket
Instructions
- Preheat the oven to 200°C/400°F/Gas mark 6. Line a baking tray with paper.
- Toss the vegetable batons in the oil with salt and pepper – spread in a single layer over the baking tray and bake for 20 minutes.
- Mix almond meal and lemon zest with a little salt and lightly coat one side of the fish fillets.
- Remove vegetables from oven, gently flip batons and make space in the middle for the fish fillets – return to the oven and bake for another 15 minutes until the fish is cooked through and “chips” are browned.
- Serve each fish fillet on a bed of rocket with the chips and a squeeze of lemon juice.
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Notes
- Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat and serve.
- If making for a family, feel free to include some potato or sweet potato.
