Healthy Fish Supper for National Fish & Chips Day

Healthy Fish Supper

Healthy Fish Supper for National Fish & Chips Day

We know you can’t beat a fish supper so we had to recreate traditional fish and chips the Sano way. To keep blood sugar levels balanced, we switched classic white potato chips for sweet potato – not only does this add a flavour twist but it packs in extra fibre and beta carotene too, which promotes healthy skin and immune systems.

The sweet potato tuber is an excellent source of flavonoids, beta-carotene and vitamin A. Vitamin A is required by the body to maintain healthy mucous membranes and skin. (Mohanraj, Sivasankar 2014)

The skin is the first level of immunological protection as few pathogens can penetrate intact skin. The acidity of the surface of the skin makes it unfavorable for pathogens and is home to protective bacteria that responds aggressively to competing pathogens. The mucous membranes are a type of skin with a secretory function which offers further protection. Therefore, we need to keep our first line of defense against any infections healthy and thus Vitamin A is required.

Serves 1

Ingredients:

  • 1 Medium sweet potato – cut into wedges, skins left on
  • Olive oil for cooking
  • 1 Skinned  fillet of fish (salmon, cod or other)
  • 1 Egg – beaten
  • Wholemeal flour (gluten free if needed)
  • Ground flaxseed or wholemeal breadcrumbs (gluten free if needed)
  • 3 Handfuls of frozen peas
  • 1/2 lemon for its juice
  • Sea salt

Method:

  1. Place the sweet potato wedges onto to a baking sheet. Drizzle with olive oil and toss well. Bake in the oven at 200C for around 20-25 minutes until soft and golden.
  2. Roll the fish fillet in the flour then dip into the beaten egg making sure it’s well covered. Then  roll  in the flaxseed or breadcrumbs, making sure its evenly coated.
  3. Seal the fish coating by placing in a little heated olive oil in a pan on the stovetop for a few minutes, turning once. Then place onto a baking tray and bake for 15-20 minutes until cooked through.
  4. Meanwhile lightly cook the peas until they are bright green and soft enough to crush. Add squeeze of lemon juice,  pinch of salt and water to half cover. Blend in food processor until puree forms.

References:

Mohanraj, Remya & Sivasankar, Subha. (2014). Sweet Potato (Ipomoea batatas [L.] Lam) – A Valuable Medicinal Food: A Review. Journal of medicinal food. 17. 10.1089/jmf.2013.2818.

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