Chish and Fips
I’m sure we all have recipes that remind us of our childhood family days – I have plenty, and chish and fips, or more accurately fish and chips is one of them.
We had fish and chips a lot at home. Not the unhealthy take-away version, but a breaded baked version from a supermarket packet, served with oven chips or if Mum had time, her own chips made from white potatoes and cut with a crinkle chip cutter. We’d often have some tomatoes on the side and of course peas for that all important veg hit.
My other fish and chip memory isn’t so healthy. The stuff cooked in vats of vegetable oil in a local chippy, where as a teenager I worked a Saturday job. Despite the smell, the grease, and dealing with the hungry folk of my town, I was incredibly grateful for a Saturday job that gave me the financial freedom to spend my pennies on material rubbish from Tammy Girl (a 90s British clothes shop crafted for teenage girls).
Then, in a different memory league altogether, there is fish and chips at the beach, eaten warm from a packet that’s almost disintegrated from all that vinegar – in the best mouthwatering British tradition. Of course we’re all allowed to indulge as a treat every now and again, and happily there are places popping up to cater for the gluten free eater, so everyone can have their fair share of our fine British traditional cooking. Either way it really it’s an absolute treat for me!
In this version of my childhood baked fish, breadcrumbs are replaced by a mix of ground almonds, buckwheat and tapioca flour. An egg white helps the flour stick tightly to the fish. Served with sweet potatoes (my favourite), fancy cut tomatoes and minty mushy peas, this is surely a fabulous family meal serving up three portions of veg!
Since haddock is fairly expensive I prefer to load up my plate with veggies rather than bigger portions of fish. Depending upon how hungry your family is at dinner time, you may like to split up the fish in a different way.
- ~400g haddock (2 very large fish fillets), skin on and cut into 100g pieces
- 50g / ½ cup ground almonds
- 1.5 Tbs buckwheat flour
- 1 Tbs tapioca flour
- 1 tsp dried mixed herbs – e.g herbs de provence
- ½ tsp sea salt
- 1 egg white, lightly whisked
- 4 medium sweet potato (approx. 800g-1kg), peeled and cut into chips
- 2 tsp coconut oil
- ½ tsp salt
- 4 salad tomatoes
- A drizzle of balsamic vinegar
- 320g frozen peas
- 2 Tbs shredded fresh mint
- knob of butter
- Pre-heat oven to 200 C
- First make up your fish coating by mixing your dry ingredients together. Place in a shallow bowl.
- Place the egg whites in a separate shallow bowl and whisk till white and frothy.
- Take your first fish piece and drop into the egg whites covering both sides – the egg acts like glue. Then drop into the bowl of mixed flours. Ensure the fish is well coated on both sides then transfer to a parchment lined baking sheet, skin side down. Repeat with the remaining fish pieces. Place the tray in the fridge for 10 minutes, this helps the crust to stay on when baking.
- Next prepare your chips. Toss the chips in the coconut oil and salt and place on a baking sheet in the oven for 20-25 minutes.
- Run a pairing knife around the tomatoes in a zig-zag manor to separate into 2 pieces, then drizzle with balsamic vinegar and add to the sweet potato tray half way through its cooking time.
- With 15 minutes to go remove the fish from the fridge and slide into the oven to cook for 15 minutes. The fish will be soft and flakey when cooked and the crust lightly browned.
- Finally steam or boil your peas till cooked (3-4 mins) drain and mash with a knob of butter. Stir though the mint.
- Remove the fish, chips and tomatoes from the oven and serve with the minted mushy peas.
What’s your favourite family recipe?
Recipe commissioned by Go Compare – click for their full collection of Healthy Family Recipes by other UK food bloggers1