Healthy fish & chips with tartare sauce

Gluten Free
Very Healthy
Popular
Health score
94%
Healthy fish & chips with tartare sauce
45 min.
2
411kcal

Suggestions


If you’re on the hunt for a healthier twist on the classic fish and chips, look no further! This delicious recipe for Healthy Fish & Chips with Tartare Sauce captures the essence of the beloved British dish while being mindful of your health and dietary needs. With a remarkable health score of 94, it’s not only gluten-free but also incredibly nutritious, making it a perfect choice for lunch, dinner, or any main meal.

This delightful dish features perfectly baked chips that are crispy on the outside and fluffy on the inside, all while being coated in heart-healthy olive oil. Paired with tender white fish fillets that are lightly seasoned and baked to perfection, this meal is both satisfying and guilt-free. The addition of a tartare sauce made from creamy 0% Greek yogurt, zesty lemon, and tangy capers adds a refreshing kick that elevates the entire experience.

We all love comfort food, and this dish embodies that while keeping your health goals in check. With a low calorie count of just 411 kcal per serving, it's a great way to indulge without the weight of traditional fried options. Not only will your taste buds rejoice, but your body will thank you for choosing such a wholesome meal. So roll up your sleeves, and let’s prepare to enjoy a revitalized, healthier version of fish and chips that you and your loved ones will adore!

Ingredients

  • 450 potatoes peeled cut into chips
  • tbsp olive oil for brushing plus a little extra
  • fillet fish fillet white
  •  lemon zest grated
  • small handful parsley chopped
  • tbsp capers chopped
  • tbsp greek yogurt 0%
  • servings lemon wedges 

Equipment

  • baking sheet
  • oven

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Toss chips in oil.
  3. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp.
  4. Put the fish in a shallow dish, brush lightly with oil, salt and pepper.
  5. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking.
  6. Meanwhile, mix the capers, yogurt, remaining parsley and lemon juice together, set aside and season if you wish. To serve, divide the chips between plates, lift the fish onto the plates and serve with a spoonful of yogurt mix.

Nutrition Facts

Calories411kcal
Protein38.82%
Fat22.06%
Carbs39.12%

Properties

Glycemic Index
70.63
Glycemic Load
28.81
Inflammation Score
-7
Nutrition Score
29.131738994433%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
4.32mg
Luteolin
0.05mg
Kaempferol
7.48mg
Myricetin
0.3mg
Quercetin
9.01mg

Nutrients percent of daily need

Calories:410.89kcal
20.54%
Fat:10.21g
15.71%
Saturated Fat:2.05g
12.81%
Carbohydrates:40.76g
13.59%
Net Carbohydrates:35.26g
12.82%
Sugar:2.43g
2.7%
Cholesterol:85.75mg
28.58%
Sodium:227.83mg
9.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.44g
80.89%
Selenium:73.3µg
104.71%
Vitamin C:51.57mg
62.51%
Vitamin B6:0.96mg
47.87%
Vitamin B12:2.79µg
46.52%
Vitamin B3:9.11mg
45.53%
Phosphorus:439.76mg
43.98%
Potassium:1500.85mg
42.88%
Vitamin K:44.73µg
42.6%
Vitamin D:5.27µg
35.13%
Magnesium:102.25mg
25.56%
Fiber:5.5g
22%
Manganese:0.42mg
20.77%
Folate:82.38µg
20.59%
Copper:0.4mg
19.76%
Vitamin B1:0.26mg
17.18%
Iron:2.98mg
16.57%
Vitamin B5:1.56mg
15.64%
Vitamin B2:0.23mg
13.63%
Vitamin E:1.77mg
11.83%
Zinc:1.34mg
8.91%
Calcium:69.48mg
6.95%
Vitamin A:181.23IU
3.62%