Ingredients
- 4 (480g) Haddock Fillets
- 4 Tablespoons (80g) Plain Flour
- 2 (100g) Eggs
- 4 Cups (200g) Dried Breadcrumbs
- 5 (1kg) Potatoes
- 2 Tablespoons (20g) Vegetable Oil
- 10 Tablespoons (320g) Frozen Peas
Allergy Disclaimer
Always check the label of each ingredient for allergy warnings.
Cost Disclaimer
Please note the cost per serving may now be slightly higher due to rising prices in supermarkets.
Method
- Preheat the oven to 200°C / 180°C fan oven / 400°F / gas mark 6.
- Peel potatoes and cut into chips about 1cm wide. Cook in a pan of boiling water for 10 minutes.
- Drain the chips, place on a baking tray and drizzle the oil over them. Bake in the oven for approximately 20 minutes, turning over half way.
- Break egg into a bowl and whisk using a fork. Put the flour and breadcrumbs on separate plates. Cover another baking tray with greaseproof paper.
- Coat each piece of fish in flour, then dip in the egg and roll in breadcrumbs until all surfaces are covered. Place on the baking tray.
- Cook fish in the oven for approximately 10-12 minutes until golden, turning over half way.
- Heat peas through in boiling water on the hob or steam in microwave for 2-3 minutes and serve with the fish and chips.
Time Saver Tips
It can be handy if you prepare fish ahead and keep in the fridge ready to use when you need it. For an extra quick option, you could even have this with some low-fat oven chips out of the freezer.
Cost Saver Tips
For a cheaper option, you could give frozen fish fillets a go instead of fresh ones. These are also useful to keep in the freezer for whenever you need them – just pop your frozen fish in the fridge to defrost the night before to give them a chance to thaw before coating in breadcrumbs. Why not try any white fish like pollock or cod instead of haddock – whatever’s on offer? Salmon is really tasty in this as well. A great way to use up any leftover bread is by making your own breadcrumbs. Just take eight slices of medium bread, toast it a little under the grill, cut off the crusts and slice each piece open so you can toast the inside. Once it’s cooled down, rub between your fingers into crumbs. You could even try using wholemeal bread for a bit of extra fibre.
Tips for Kids
You could try letting them help you coat the fish in breadcrumbs. You could even let them choose which fish they want at the fish counter so they feel extra helpful.
Nutritional Information
Based on a single serving of 494g (% of an adult's reference intake)
Energy
618 kcals ( 31 %)
2,594 kJ ( 31 %)
Fat
9.9 g ( 14 %)
Saturates
1.5 g ( 8 %)
Sugar
5.4 g ( 6 %)
Salt
1 g ( 17 %)
Detailed Nutritional Information
Find out about nutritional labelling
Nutrition labels on the front of packaging
- Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
- Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
- The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
- The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
- The more greens on the label, the healthier the choice
- Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
- Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.
Food shopping tips
If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.
