Healthy fish and chips

Victoria — Tue, 24 Jan 2023 12:25:31 +0000

Fish and chips – a classic British dish! As sports people and athletes, we are always looking for ways to fuel our bodies with nutritious food that will help us perform at our best. In this blog post, I’m going to show you how to make a healthier version of this beloved dish that will still satisfy your cravings while providing your body with the nutrients it needs. This recipe is perfect for those who are looking to make healthier swaps in their diet without compromising on taste.

Healthy Fish and Chips recipe – Victoria Jones, Sports Dietitian. Sports Nutrition Wales

Healthy fish and chips with tartare sauce

Ingredients

450g potato

2 tbsp plain flour

1 lemon

1 bunch flat leaf parsley

25g panko breadcrumbs

30g capers

60g light mayonnaise

2 sea bass fillets or fish of choice

1 avocado

Olive oil

Method

Heat your oven to 220 degrees

Pour a glug of oil into a baking tray and pop in the oven

Cut your potatoes into 2cm wide chips (don’t peel as this retains the fibre)

Boil the potatoes for 4-6 mins

Drain, sprinkle with flour and salt then pop in the hot baking tray coating in the oil for 25-30mins

Zest and halve the lemon

Finely chop the parsley (stalks and all) and put half in a bowl with the lemon zest

Add the breadcrumbs and 1 tbsp oil and season

Finely chop the capers and put in another bowl with three quarters of the mayo and the remaining parsley. Mix together and season to taste

Lay the fish skin side down on a lined baking tray. Spread the remaining mayo evenly over the flesh. Spoon the breadcrumb mixture on top and press down with a spoon. Drizzle with oil and when the chips are about halfway through cooking bake on the middle shelf for 10-15mins until the crumbs are golden and the fish is cooked.

Halve and stone the avocado. Chop into 2cm chunks and pop into a large bowl. Squeeze in half the lemon juice and 1 tbsp oil, season with salt and pepper and a pinch of sugar and stir.

Serve the fish and chips with a dollop of tartare sauce and a lemon wedge. Pop a salad on the side or vegetable of choice and enjoy.

VJ x

The post Healthy fish and chips appeared first on Sports Nutrition Wales.

Chia pudding

Victoria — Sun, 22 Jan 2023 19:43:27 +0000

Chia pudding is a delicious and nutritious alternative to traditional puddings and snacks. Made with chia seeds, a superfood that is packed with nutrients, this recipe is perfect for those looking to boost their health and well-being. In this blog post, I’ll be sharing a recipe for making chia pudding, as well as the key health benefits of chia seeds and how to include them in your diet.

Chia seeds are a great source of fibre, protein, antioxidants, omega-3 fatty acids, and many other essential nutrients, making them an ideal food for anyone looking to improve their health and fitness. Enjoy this chia pudding as a snack or to satisfy a craving for pudding!

chia pudding recipe – Victoria Jones Sports Dietitian, Sports Nutrition Wales

Chia Pudding

Ingredients

2 tbsp chia seeds

2tsp maple syrup

125mls milk of choice fruit of choice e.g raspberries or berries

Method

Combine the chia seeds, milk and maple syrup cover and leave in the fridge for at least 8hrs

Top with fruit or nuts and enjoy!

The post Chia pudding appeared first on Sports Nutrition Wales.

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Healthy fish and chips