Lemon-scented fish & chips

Gluten Free
Very Healthy
Health score
100%
Lemon-scented fish & chips
50 min.
4
429kcal

Suggestions


Are you looking for a dish that combines the comfort of classic fish and chips with a refreshing twist? Look no further than our Lemon-scented Fish & Chips! This delightful recipe is not only gluten-free but also boasts a remarkable health score of 100, making it an excellent choice for health-conscious foodies.

Imagine the aroma of perfectly roasted carrots and potatoes, intertwined with the bright notes of lemon and thyme. As they roast to golden perfection, they provide a deliciously hearty base for your beautifully cooked white fish fillets. Each bite is a harmonious blend of flavors that will transport you to the sunny shores of the Mediterranean.

This dish is not just about taste; it’s also a visual feast. The vibrant colors of the green vegetable purée, made from broccoli, peas, and spinach, add a pop of freshness to your plate. With only 429 calories per serving, it's an ideal lunch or dinner option that leaves you feeling satisfied without the guilt. Whether you're cooking for yourself or impressing guests, this Lemon-scented Fish & Chips is sure to become a favorite in your recipe repertoire. Get ready for a culinary experience that’s as healthy as it is delicious!

Ingredients

  • large carrots cut into thin batons
  • large potatoes cut into thin batons
  • servings thyme sprigs leaves picked
  •  lemon zest sliced
  • tbsp olive oil 
  • 200 broccoli florets frozen
  • tbsp crème fraîche 
  • fillet fish fillet white

Equipment

  • food processor
  • frying pan
  • oven

Directions

  1. Heat oven to 220C/200C fan/gas
  2. Toss the carrots, potatoes, thyme and lemon slices in a large non-stick shallow roasting tray, with oil and seasoning. Cook for 25 mins, shaking the pan once or twice.
  3. Put the broccoli in a pan of boiling water and cook for about 5 mins or until tender. Stir through the peas and spinach. When all the spinach has wilted and the peas are tender, drain thoroughly. Blitz in a food processor to a smooth pure. Stir through the crme frache, a pinch of the lemon zest and some seasoning.
  4. Lay the fish on top of the roasted roots and cook for 15 mins or so more, until the fish is just cooked through. Make sure green veg pure is still hot and serve alongside the fish and roots.

Nutrition Facts

Calories429kcal
Protein36.61%
Fat23.79%
Carbs39.6%

Properties

Glycemic Index
51.9
Glycemic Load
26.63
Inflammation Score
-10
Nutrition Score
38.805217535599%

Flavonoids

Apigenin
0.06mg
Luteolin
1.51mg
Kaempferol
5.57mg
Myricetin
0.06mg
Quercetin
3.07mg

Nutrients percent of daily need

Calories:428.52kcal
21.43%
Fat:11.62g
17.88%
Saturated Fat:2.71g
16.91%
Carbohydrates:43.52g
14.51%
Net Carbohydrates:35.67g
12.97%
Sugar:5.97g
6.63%
Cholesterol:88.54mg
29.51%
Sodium:167.94mg
7.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.24g
80.47%
Vitamin A:12488.54IU
249.77%
Vitamin C:90.79mg
110.04%
Selenium:73.17µg
104.53%
Vitamin K:70.69µg
67.33%
Vitamin B6:1.02mg
50.97%
Potassium:1702.22mg
48.63%
Vitamin B3:9.66mg
48.3%
Phosphorus:459.49mg
45.95%
Vitamin B12:2.7µg
44.98%
Vitamin D:5.27µg
35.13%
Fiber:7.85g
31.4%
Manganese:0.59mg
29.62%
Folate:117.07µg
29.27%
Magnesium:111.9mg
27.97%
Vitamin B1:0.3mg
20.23%
Copper:0.4mg
19.93%
Iron:3.42mg
19%
Vitamin B5:1.89mg
18.91%
Vitamin E:2.6mg
17.32%
Vitamin B2:0.29mg
16.96%
Calcium:103.65mg
10.37%
Zinc:1.54mg
10.25%