Healthy Fish Supper

I’m a fan of never giving up the things I love in the pursuit of losing weight or body fat. The thought of eating chicken breasts, brown rice and broccoli alone makes me want to barf! I also believe it is totally unnecessary to eat like you hate life just to look a certain way.

If you are wanting to make lifestyle changes instead of dieting (diet is like the f word to me – although I am actually quite partial to a good effing and jeffing) you need to find ways to enjoy your life and love your food with a few small changes that make all the difference.

I love coming up with ways to make traditional, unhealthy favourites, into delicious and healthy alternatives that still enable you to indulge in your cravings while never feeling deprived.

Today’s recipe is based on that principal. Being married to a Scotsman, I have been welcomed into the world of the Fish Supper, oozing in batter and oil and chips for days…I mean, how many potatoes DO they actually give you!!? It does also remind me of sunny days in Hout Bay, Cape Town at Fish on the Rocks where we just call it Fish & Chips.

So whatever you prefer to call it, let’s see how to get those flavours tantalising your tastebuds.

The concise recipe is below, but allow me to entice you with photographs first.

Chopped up butternut chips, spiced and drizzled in olive oil.

Step by step images of how to prepare the fish


Now let’s move on to the mushy peas…look at that delicious butter.

And finally,


If you want the fish to be darker, or the chips to be more on the well done crispy side, then crank the grill up at the last 5 minutes and move to the top of the oven, but be careful not to overcook the fish.

Healthy Fish Supper

  • Servings: 4
  • Difficulty: Easy
  • Print

A healthier take on your favourite fish, chips and mushy peas.



  • 500g meaty white fish like cod
  • 1/2 cup rice flour (or flour of your choice)
  • 1/2 cup panko crumbs
  • 1 egg
  • 1 tbsp fresh parsley
  • 1 butternut
  • 2 tbsp olive oil
  • 2 shallots
  • 1 tbsp butter
  • 2 cups frozen peas
  • small handful fresh mint leaves
  • 1 tbsp apple cider vinegar
  • 2 tsp dried thyme
  • 2 tsp dried rosemary
  • salt & pepper


  1. Preheat oven to 200ºC
  2. Cut butternut into “chips” and spread on baking tray. Drizzle with 1 tbsp olive oil, thyme, rosemary and salt
  3. Put in oven for 20-30 min
  4. While the chips are cooking, start on the fish.
  5. Portion fish into 4
  6. Get 3 flat bowls/2 plates and 1 bowl. In one bowl beat 1 egg. In the next add flour, salt and pepper. In the third combine panko and parsley.
  7. Coat fish with flour first, and shake off excess. Dip into egg, coating it all over. Finally cover with panko and parsley mixture.
  8. Drizzle with remaining olive oil and add to the oven on prepared baking tray (I used grease proof paper) for 20 minutes.
  9. While fish and butternut chips are cooking get started on the mushy peas.
  10. In a small sauce pan melt butter on medium heat. Add finely chopped shallots. Once translucent add chopped mint.
  11. Add frozen peas and cover saucepan. Allow to steam for about 5 minutes. Remove lid and continue to cook on low until excess liquid evaporates. Mush in food processor. Add apple cider vinegar.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s