The New Healthy Fish and Chips

#AD This is a sponsored post, with Alaska Seafood. And even though they've sponsored this post, honestly, the recipe is gorgeous and you need to make it yourself. Gorgeous. 

We all know that eating fish is healthy. We're supposed to be adding it to our diet a few times each week. And you might reach for cod, haddock or mackerel at the fishmonger but did you know that pollock is healthy to eat, too? 

Pollock is high in protein, easily digestible and contains all nine of the amino acids the body needs that it can't make itself. Which makes it a nutrient dense powerhouse. Just 85g of Alaska pollock also gives you 285mg Omega 3 oils. Added to that, all Alaska seafood is wild, natural and sustainable. The fish here swim in some of the world's cleanest waters. 

A serving of Pollock provides: 

  • Vitamin E - to balance cholesterol and contribute to healthy skin
  • Vitamin C - to maintain cells, heal and repair
  • Vitamin A - for good vision
  • Vitamin D - research shows that Vitamin D may help regulate the mood and ward off depression and mood swings
  • Zinc - for fertility as well as a healthy immune system, liver health and digestion
  • Iron - great for skin and red blood cells
  • Selenium - helps clear waste and protects our DNA from damage
  • Calcium - helps maintain healthy bones, teeth, a healthy heart and weight management
  • Omega 3 - a healthy heart, brain, immune system, vision, nerve cells and gums

Pollock has a delicate flavour - not as 'fishy' tasting as, say, haddock, so it's perfect for kids or adults that don't like fish to taste overpowering. It works well with any veggies, some seasoned rice, a little butter, lemon or herbs like basil or parsley. 

I'm so pleased to share this recipe provided to me by Alaska Seafood - I tried it for a family lunch, and we all loved it. It's easy to make too. Don't skip the home-made tartare sauce - it's not complicated, you probably have most things in your fridge to make it, and it really finishes the whole dish. All that nutritious pollock, baked with olive oil, pesto and lemon and served with roasted root veggies. Let me know if you try it. 

Pick up pollock at supermarkets, such as Ocado and Iceland - and check in the freezer section if you don't see it fresh. Bonus: you can cook it from frozen, too. 

Alaska seafood is available at all major supermarkets including Waitrose, Tesco, Sainsbury's, ASDA, Morrisons, Iceland, Aldi and Lidl. 

Photo: Jo Romero


New Healthy Fish and Chips
Serves 4
Ingredients
  • 3 sweet potatoes, unpeeled, sliced into thin wedges
  • 300g small parsnips, unpeeled, sliced into thin wedges
  • Olive oil, for roasting
  • Sea salt flakes
  • Freshly ground black pepper
  • 50g fresh breadcrumbs (I used gluten free)
  • 30g parmesan, grated
  • ½ bunch basil leaves, finely chopped
  • 4 tbsp green pesto 
  • Grated rind and juice of 1 lemon
  • 4 pollock fillets, cut into halves
  • Cooked peas, to serve
For the tartare sauce (optional)
  • 1 tbsp mayonnaise
  • 1 tbsp Greek yoghurt
  • A small handful of chopped chives
  • 1 tbsp capers
Method
  1. Preheat the oven to 200°C/400°F/Gas mark 6
  2. Put the wedges onto a baking tray and drizzle with olive oil and season with sea salt and black pepper. Then cook in the preheated oven for 25 minutes until golden and crisp.
  3. Meanwhile, in a bowl mix the breadcrumbs, parmesan and chopped basil together. In a separate bowl mix the pesto with the lemon rind and juice.
  4. Put the pieces of pollock onto a baking tray lined with parchment and spread the pesto mixture over the top of the pieces of fish. Sprinkle half the breadcrumb mixture on top of the pesto and press down gently then sprinkle over the rest of the breadcrumb mixture. Drizzle with a little olive oil.
  5. Bake in the oven for 10-15 minutes until the pollock is cooked and the crumb lightly coloured, take care not to burn the crumb but it needs to be golden without overcooking the fish.
  6. Whilst the pollock is cooking, in a small bowl, mix together all the ingredients for the tartare sauce.
  7. Serve the pollock with the peas and tartare sauce.

TIP: You can use red pesto instead of green, if you prefer
TIP: You can substitute the Parmesan with a very finely grated strong cheddar
TIP: You can buy the tartare sauce and add a little yoghurt to it and liven it up with a few fresh chives or finely chopped spring onion


Credit:
Recipe: Rachel Green

Photo: Jo Romero
Have you made this recipe? Let me know what you think, in the comments below or on social media - Instagram @joromerofood and Facebook at Comfort Bites Blog




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