Healthy fish and chips

Healthy Fish and Chips recipe
Victoria Jones - sports dietitian. Nutrition support at Sports nutrition wales
Written by Victoria



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

Healthy fish  and chips with tartare sauce


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


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

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