James’ not-so-naughty fish and chips

A traditional fish and chips on a Friday need not be loaded with calories... James Tanner shows us how to cook a guilt-free alternative. And a splash of vinegar IS allowed!

Serves: 4

Ingredients

Potato Wedges

400g new potatoes1 tsp smoked paprika1 tsp crushed chilli flake1 tbsp olive oil

Fish

600g skinless boneless Lemon Sole fillets150g fine polenta2 cloves garlic, mincedZest and juice of 1 lemon1 dsp chopped thyme1 dsp chopped chives3tbsp seasoned plain flour2 beaten eggsOlive oil for frying1 lemon, cut into wedges

Mushy peas

250g frozen peas8 leaves fresh mint

Method

• Preheat oven to 200oc/ gas 6

• Slice the potatoes in half lengthways then slice each half in half again to make 4 wedges. Place the potato wedges in a bowl, sprinkle with the paprika and chilli flakes.

• Drizzle over the oil, then toss everything together to coat. Spread out into a single layer and pour onto a baking tray, or two if necessary. Bake for 20 minutes until golden brown and cooked through.

• For the fish simply mix together the polenta, minced garlic, lemon zest, thyme and chives. Dust the fish fillets with the seasoned flour then dip in beaten egg and dust all over with polenta mix. Heat a drizzle of olive oil in a nonstick pan and lay the fillets in away from you. Cook on a medium heat for 2 minutes on each side and drain well on kitchen towel.

• To prepare the peas blanch in boiling water for 1 minute then drain and add to a blender with the mint leaves and a squeeze of lemon juice from one of the wedges. Blitz half first with a splash of the blanching water to a achieve a liquid consistency then add the remaining peas and blitz to a chunky puree.

• Serve the peas with the fish, potato wedges and a wedge of lemon

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