Just because you want the healthy option doesn't mean waving goodbye to your favourite meals. Although fish and chips from a chip shop (or 'chippy' as we say) are drenched in the 'bad' types of oils, and the curry sauce no doubt contains artificial ingredients, you can so easily make your own healthy version at home.
I don't coat my fish in batter or breadcrumbs, but you can do if you like. Breadcrumbs are the healthier of the two options, and it's so easy - just dip your fillets first in flour, then beaten egg, then breadcrumbs. Place on a greased tray, and cook until golden-brown and crunchy.
What you will need:
Rooster potatoes*
Salmon fillets
Fresh or frozen peas
1 onion
1 apple
A handful of cherry tomatoes, or two large
2 tblsp fine wholegrain flour
2 tblsp coconut, olive or avocado oil
1 tblsp curry powder (mild, medium or hot – you choose!)
2 tsp lemon or lime juice
1 tsp cinnamon
Salt & pepper
3/4 pint water
*(I find Roosters are the best for roasting, but if you can't get Roosters, just get anything that isn't of a floury variety!)
Method:
Peel, wash and dry the potatoes. Cut into chips, as thin or chunky as you like, and put onto a large roasting tray. Add just enough coconut or avocado oil to give the chips a thin coating (we don't want them soggy). I use my hands to get them evenly coated. Pop into the oven at 200 degrees Celcius... they take about 30-45 mins depending how thick the chips are.
Place the salmon fillet(s) into an oven-proof dish, add a splash of water (to prevent drying) and sprinkle seasoning of your choice. I like to use tarragon, dill or oregano, black pepper and chilli flakes. These will go into the oven 15 minutes before your chips are ready, so you should probably set a timer!
To prepare the curry sauce:
Peel and finely dice the onion and apple, and saute in a pan (on low-ish heat) in 2tblsp of coconut, olive or avocado oil until softened.
Dice the tomatoes and add to the pan, along with the lemon/lime juice, curry powder, cimmamon and salt & pepper.
Stir in the flour and mix well.
Add the water and simmer until thickened. If you need to, add cornflour or arrowroot powder to thicken to your liking.
Serve with peas, salt & vinegar (of course) and a lovely pot of green tea.
Bob's your Uncle and Fanny's your Aunt, as they say (meaning 'and there you have it!') Enjoy your healthy fish, chips and chip-shop curry sauce!
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Many thanks.
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