Haddock goujons, crushed peas & courgette fries
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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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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.