Fish-n-Chips

One of the most globally popular British dishes of all time gets a healthy makeover.

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Ingredients

For the batter

1. 1½ cups / 225 gm wholemeal flour (i.e. wheat, quinoa, spelt, brown rice)
2. 1½ tsp / 6 gm bicarbonate of soda
3. 1¼ cups / 300 ml water
4. 1 tsp / 5 ml white wine vinegar
5. 4 Tbsp / 60 ml bitter ale
6. 1 Tbsp / 15 gm finely chopped ginger

  For the fish

1. 1 lb / 400 gm brill fillet, skinned, and bones removed
2. 1 Tbsp / 8 gm chopped coriander
3. 1 Tbsp / 15 ml Worcestershire sauce
4. 1 Tbsp / 15 ml low-sodium soy sauce
5. 1 tsp / 3 gm low-sodium Chinese 5-spice blend
6. ⅓ cup / 50 gm wholemeal flour (i.e. wheat, quinoa, spelt)
7. ¼ cup / 60 ml olive oil (not extra-virgin) or organic, cold-pressed rapeseed (canola) oil

  For the chips

1. 4 medium baking potatoes, scrubbed well
2. 2 tsp / 10 ml regular olive oil (not extra-virgin) or organic canola oil, in an oil mister

  For the pea emulsion (optional)

1. 1 egg yolk, omega-3 or grass-fed
2. 3 Tbsp. / 45 gm baby peas, cooked
3. 1 tsp / 5 gm Dijon mustard
4. 1 tsp / 5 ml white wine vinegar
5. 1 tsp / 5 ml olive oil
6. Salt or substitute to taste
7. Ground black pepper to taste

  To Serve

1. Malt vinegar as desired
2. Salt or substitute to taste

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Directions

To make the batter

1. Sift the flour and bicarbonate of soda into a mixing bowl.
2. Mix together the water, vinegar, bitter and ginger and pour gradually into the flour, whisking to a smooth batter.

  To make the chips

1. Preheat the oven to broil
2. Cut the potatoes into chips measuring approximately 1 cm x 5 cm each.
3. Arrange potatoes in a layer on a foil-lined baking sheet. Spray on olive or canola oil lightly and evenly. Place the baking sheet on the middle rack of the oven.
4. Broil the chips for about 10 minutes, then turn over, spray the second side with oil, and broil for 10 minutes until soft on the inside, and golden and crispy on the outside. While the chips are broiling, start the fish (below).
5. Season with salt or substitute, if desired.

  To make the fish

1. Cut the brill fillets into thin strips. Place in a bowl and add the coriander, Worcestershire sauce, soy sauce and five spice powder.
2. Dust the brill strips with the plain flour, then dip in the batter to coat them.
3. Heat 2 tablespoons of oil in a medium saute pan. Add the fish and fry on one side until crispy.
4. Turn over, and fry for 1 minute, until the batter has solidified. Add 2 tablespoons of oil to the pan, then slide the fish from side to side to ensure the oil gets under the strips.
5. Fry until the fish is cooked through and both sides are crisp. Remove from pan and pat excess oil with a paper towel.

  To make the pea emulsion (optional)

1. Blend the egg, peas, Dijon mustard, and white wine vinegar together.
2. Drizzle in the olive oil, stirring continuously
3. Season to taste with salt and pepper.

  To Serve

1. Stack the chips and arrange the fish fingers on heated plates. Spoon on some of the pea emulsion and a sprinkling of vinegar and salt or substitute (if desired).

Serving size: 65-100 g fish, ⅔-1 cup chips Exchanges per Serving: 2-3 Carbs, 2⅙-3½ Protein, 2⅙-3½ Fat

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