How To Plan Your Diet

Healthy Olympic Fish & Chips


fish & chips

fish & chips (Photo credit: David Ascher)

I’m going to enjoy an English weekend with my family with all the trimmings.  It’s our way to celebrate the London Olympics as my eldest boy is now living and working in London and the rest of the family will be joining in the celebrations in our own way. Of course the first stop is in the kitchen.

Fish and chip night is a very popular night in England. Most English people will be heading to the ‘chippy’ where they will be able to buy deep fried fish and chips. I have to admit this is a serious weakness on my part and to be able to join the Friday night tradition, I had to come up with my own version which is just as delicious but a much healthier version!

My Fish and Chip recipe is a healthier option to the full deep fat frying of the English chippy; it is a simple salmon fishcake with sweet potatoes.

Sweet Potato Wedges

2 large sweet potatoes

Peel (if required) and cut into wedges

3 teaspoons of oil

Handful of thyme

Salt and pepper

Salmon fishcakes

350grm salmon fillet skin removed

1 spring onion/shallot

1tsp spoon of grated fresh ginger

3tsp of soy sauce

2tsp sesame oil (vegetable oil can be substituted)

Handful of fresh coriander

4oz breadcrumbs

Salt and pepper to season

Squeeze of lime optional

For the sweet potato wedges

Pour the oil into a roasting tin, add the thyme then Toss the wedges in the roasting tin. Season with salt and pepper

Put the wedges into a preheated oven 200C/400F/Gas5

Roast for about 15 – 20 minutes until lightly browned.

Whilst the wedges are cooking prepare the fishcakes.

The fishcake

Combine all the ingredients except for the oil; it can be done by hand or in a food processor. If the mixture is too dry add a little more soy sauce, if too wet then add some breadcrumbs.

Divide the mixture into 4 patties, I find it easier to make 1 large patty first and then quarter it. This gives me 4 even sized patties – not 3 good sized ones and then 1 skinny one.

Heat the oil in a frying pan over a medium heat

Place the patties in the pan and fry for 3-5 minutes each side (3 minutes will leave the salmon a little pink in the middle)

Serve with a bowl of fresh salad.

 Now to get out the flags, turn on the TV and watch our Olympic hopefuls.

Come on Team GB!

LONDON, ENGLAND - JUNE 27:  The 16 players and...

LONDON, ENGLAND - JUNE 27: The 16 players and coaches pose for a photograph as The British Olympic Association (BOA) announce the men's hockey players selected for Team GB for the London 2012 Olympic Games at a press conference and photocall at Team GB House on June 27, 2012 in London, England. (Image credit: Getty Images via @daylife)


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