Nothing more comforting than fish, chips, and mushy peas! Here's how to transform the old-school fried pub fare into a healthy and nutritious meal.

The oven-baked oats and parsley battered fish is served with comforting mushy peas, a yogurt based herb-infused "tartare sauce" and crunchy sweet potato, parsnip, and carrot fries. If you asked my hubby and me, this irresistible dish can simply not be beaten. Not even by the original Fish & Chips from your favorite chipper.

Fish & Chip The Healthy Way

Ingredients

For the fries

• 3 thick carrots (to make veggie fries, or use whole baby carrots if available), cut into thin fries
• 1 parsnip or turnip , cut into thin fries
• 1 big sweet potato (any color or variety), cut into thin fries
• 1 teaspoon dried thyme or use fresh if available
• sea salt to taste
• black pepper to taste
• 1-2 tbsp extra-virgin olive oil or melted refined coconut oil

For the fish

• 10-12 oz white fish fillet of your choice
• 1/3 cup Panko or breadcrumbs
• 1/3 cup rolled oats
• 1 egg, white only
• sea salt to taste
• black pepper, to taste
• 1/4 cup fresh parsley, chopped
• 1/2 tsp turmeric powder

For the mushy peas

• 1-1.5 cup frozen green peas
• black pepper, to taste
• sea salt, to taste

For the “tartare sauce”

• 2 small pickle, finely chopped
• 1/8 cup spring onion (scallion), finely chopped
• 1/4 cup fresh chives, finely chopped
• 1/2-1 tsp lemon or lime zest
• 1/4 lime or lemon juice only (use less if using lemon), or to taste
• 1 teaspoon apple cider vinegar
• 1 clove garlic, minced
• 3 tablespoons plain unsweetened yogurt
• 1/4 cup cashew or sour cream (we used homemade cashew cream)
• black pepper, to taste
• sea salt, to taste

Instructions

For the fries

1. Preheat oven to 400°F (or 200°C)
2. Cut up sticks of sweet potatoes, turnip, and carrot (or use whole baby carrots instead). Toss with a little olive or coconut oil, black pepper, sea salt, and thyme to taste. Place in the oven on a baking sheet lined with aluminum foil. Bake for about 30 minutes or until crispy.

For the fish

1. While the fries are baking, whisk egg white till frothy. Combine breadcrumbs (or Panko), oats, parsley, turmeric powder, black pepper and sea salt. Mix well.
2. First dip the fish in the egg white, then in the breadcrumb mix. Cover both sides.
3. Place them on a baking dish flat, in the oven, and bake until crispy. If your oven is too small, cook in a skillet instead.

For the dressing

1. While the fish is cooking, combine all sauce ingredients and mix well.

For the peas

1. Heat peas in a small saucepan with a little black pepper and water if needed. When warm, mash up roughly.

Serve!

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