Fish

Haddock goujons, crushed peas & courgette fries

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Fish and chips aren’t often something that spring to mind when you think of wellbeing. Here, we’ve created a lighter alternative. This healthy fish and chip recipe uses haddock with a crispy polenta coating.

We’ve also taken the heaviness of chips away by serving with crunchy courgette fries. Courgette fries are a great, low-carb alternative to chips. They really stand out when sprinkled with vibrant paprika.

Enjoy with crushed peas for a mid-week meal that’ll transport you straight to the seaside!

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Ingredients

    For the fish

    • 2-3 tbsp of cornflour (to dust the fish)
    • 1 egg, lightly beaten
    • 100g fine polenta
    • 2 tbsp chopped parsley
    • 300g haddock or pollock, cut into thick strips
    • Spray of cooking oil
    • Salt and pepper

    For the peas

    • 200g frozen garden peas
    • 1 tbsp ground cumin
    • 4 tsp ground coriander
    • 2 tbsp fresh mint, chopped
    • Pinch of salt

    For the courgette fries

    • Small bowl of cornflour
    • 1 tbsp paprika
    • Rapeseed oil
    • 1 courgette, cut into 5cm-long batons
    • Salt and pepper

    Method

    1. Preheat the oven to 200°C/400°F/gas mark 6 and line a baking tray with parchment. Prepare three bowls: one with cornflour, one with the egg and a splash of water, and one with the polenta and parsley.
    2. First dip the fish in the cornflour, then the egg and coat well with the polenta. Lay out on the baking tray and give a little spritz with the oil. Cook in the oven for 12-14 minutes until golden and cooked through.
    3. Make the mushy peas by boiling them in a splash of water for four minutes, then add the remaining ingredients. Blitz with a stick blender or in a food processor until mushy. Keep warm on a low heat, letting it bubble and pop every no wand then.
    4. Meanwhile, mix the cornflour, water, paprika, salt and pepper together and heat a deep, heavy pan half full with oil (or use a deep-fryer if you have one). Dip a courgette baton in the flour then drop it into the hot oil. If it starts to bubble and brown in about 30 seconds the temperature is good.
    5. Cook the remaining courgette batons the same way in a few batches so you don’t crowd the pan (this will result in soggy fries). Remove from the oil when golden with a slotted spoon and put in a kitchen paper-lined bowl, well spread out so they don’t steam and lose their crunch.
    6. Sprinkle with paprika and a little more salt and pepper if needed, then serve immediately with the fish, mushy peas, some lemon wedges and condiments of choice.