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How to cook: fish and chips

Choose your chip

A portion of sweet potato not only has a lower glycaemic index than the white variety, but also counts towards your five a day. Cut the sweet potato – with the skin left on for more fibre – into even chip-like wedges and toss in 1 tsp of oil. Roast for around 45 minutes at about 180°C, but keep an eye on them and jiggle them about in the baking tray every so often to avoid over-crisping.

Better ‘batter’

Coat your white fish (we used cod fillets, but any white fish fillets from a sustainable source would work, including haddock, plaice, bass, river cobbler, or tilapia) in wholemeal breadcrumbs. You’ll get a great, crunchy texture, but cut right back on fat and calories compared with traditional batter.

Frying high

Use a small, non-stick frying pan – that way, you’ll need less oil (only about 1 tsp). Add the fish once your pan and oil are hot enough. Gently lay the fillets down and cook 2–3 minutes then turn over. Cook the other side for 2–3 minutes then turn again: give another minute on the first side, turn and give another minute on the second side.

Easy peasy

For the extra touches, put some peas in a pan, cover with boiling water from the kettle, bring to the boil for 2–3 minutes, simmer for 1 minute, drain, mash and serve. Finally, add a sprinkle of black pepper and a squeeze of lemon. Delicious.

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