Lighten up this seaside favourite using gram flour and a pan instead of a deep-fat fryer
recipe SARA BUENFELD photograph JONATHAN GREGSON
healthy diet plan
Healthy, gluten-free fish & chips
Coat cod in a mixture of gram flour and ground almonds, then shallow-fry on the hob to keep fat content to a minimum and make this suitable for those who are gluten-intolerant. Serve with minted mushy peas and tomatoes to achieve two of your five-a-day.
FIBRE
2 OF 5-A-DAY IRON
SERVES 2 PREP 15 mins COOK 50 mins EASY
1 tbsp rapeseed oil, plus a few
drops for the foil
2 tomatoes on the vine, halved
1 egg, beaten
1 tbsp ground almonds
1 tbsp gram (chickpea) flour
3 pinches of gluten-free
baking powder
2 skinless cod loins (280g)
For the chips
1 tsp rapeseed oil
2 large floury potatoes (400g),
cut into chips
For the mushy peas
200g frozen peas
2 spring onions, trimmed
and chopped
2 tbsp chopped mint
1 Heat the oven to 200C/180C fan/gas 6. Line a baking sheet with a sheet of foil and rub with a few drops of rapeseed oil. For the chips, toss the oil with the prepared potatoes, then spread over the baking sheet in a single layer and bake for 30-40 mins until golden. After 20 mins, add the tomatoes or cook on a second baking sheet.
2 Meanwhile, make the mushy peas. Boil the peas and spring onions in a pan for 5 mins until tender. Drain, reserving some of the cooking water. Tip the peas and spring onions into a bowl with the mint and 2 tbsp of the reserved water, then blitz using
