Fish and chips is the ultimate comfort food but this is my nutritionally balanced super healthy version made with baked sweet potatoes and salmon instead of fried white potatoes and battered cod. 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 work out meal.
2sweet potatoesunpeeled (about 300g), sliced into 1 inch thick wedges or fries
1.5tbspolive oil
2salmon fillets250g
1/2cuppetit pois65g - or regular peas
GREEN DRESSING
1garlic cloveminced
1/2tbspcapersdrained
1smallgherkinfinely chopped (25g)
1/3tspdijon
2tbspolive oil
2tbspfresh parsleyfinely chopped
1/2mediumlemon, juiced
TARTAR SAUCE
1/3cupgreek yogurt80g
1½tbspmini capersdrained
1/2tsplemon juice
1smallgreen onionvery finely chopped
1tbspfresh parsleyfinely 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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Nutrition Facts
Healthier Fish And Chips
Amount Per Serving
Calories 590Calories from Fat 297
% Daily Value*
Fat 33g51%
Carbohydrates 36g12%
Protein 35g70%
Net Carbs 29g
* Percent Daily Values are based on a 2000 calorie keto diet.
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.