Wednesday, 19 March 2014

Fish, Chips n Mushy 'Peas'... Guilt Free!

Not possible I hear you cry. Well actually, yes it is, read on to find out how.



It’s true, you can enjoy this wonderfully British dish without an ounce of fat or grease in sight (well, apart from a little Olive Oil, but that’s perfectly acceptable in my book).

Not only that, this version of the good old seaside favourite (based broadly on a recipe by ‘the Medicinal Chef’ Dale Pinnock) has positive health benefits and is, according to Dale, good for type 2 diabetes, anxiety and stress, digestive health, workout recovery and muscle growth... WOW!

This tasty dish is fresh, clean and nutrient packed.  It provides easily digestible protein, fibre, and oodles of minerals, plus it’s really easy to make – what’s not to love?

The ‘star’ ingredient of this recipe is Parsley, which contains a unique group of essential oils that actually stimulate kidney output, increasing urine volume (perhaps too much info!).  Apparently, Parsley is also used by herbalists to reduce water retention.

So, if you fancy giving this one a go, here’s how...

Serves 4
4 skinless cod fillets
2 x 400g tins broad beans (drained), handful of frozen peas, plus 2 tablespoons chopped green olives OR use whatever green veg you like here
(I used a couple of leaks instead of the olives – play around a little!)
Olive oil, for cooking
1 onion, finely chopped
6 tablespoons breadcrumbs (ideally home-made but shop bought fine)
2 tablespoons green pesto
Large bunch of fresh parsley, coarsely chopped
Approx 16-20 small potatoes, washed and cut into wedges (skin left on)
Sea salt and black pepper

Pre-heat oven to 200°c (gas 6)
Place potato wedges on a pre-heated baking tray, drizzle with olive oil and a little salt and pepper – pop in the oven for around 20 mins
Line a baking tray with foil.  Place the cod fillets on the tray and bake for 8-10 mins, until almost cooked through
Meanwhile, place the broad beans (and any other green veg you decide to use) in a small pan and top with boiling water. Simmer for 5-10 mins (or longer and until cooked if you’re using fresh / firmer greens) - once cooked, drain
Heat a little olive oil in a separate pan, add the onion and cook gently for 4-5 mins, until softened
Mix the breadcrumbs and pesto together.  Remove the cod from the oven and top with the pesto crumbs - return to the oven for another 5-6 mins
Return the drained veg to the pan along with the cooked onion and parsley, then mash to form a course mash.  Stir in the chopped olives (if using) and season with a bit of salt and pepper
To serve, place a dollop of the mash in the centre of a plate and top with the cod fillet – serve your potato wedges on the side

I guess it would be okay to add a bit of vinegar and/or ketchup if you absolutely must, but my guess is you won’t need, or want to - a simple lemon wedge and sprig of Parsley will finish this dish off just nicely.

Enjoy!

If you have a healthy, nutritious version of an old classic dish, why not share it right here?

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Use any 'mushable' greens of your choice - play around!

Green pesto and breadcrumbs

Chips... and not a deep fat fryer in sight!
Chopped Parsley... 'star' ingredient
Delicious... and good for you!

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