How to cook: Crumbed fried fish and chips

This is a healthy alternative to traditional fish and chips, that's a great way to encourage kids to eat fish, too.

Instructions

Start with the potatoes as they take longest to cook and must be cooked in a hot oven. Preheat the oven to 200°C. Scrub clean about 1 large potato per person, but do not peel. Cut into wedges or chips and pat dry with a paper towel.

Line a shallow ovenproof pan with foil (shiny side up), add chips in a single layer and spray lightly with olive oil spray, or toss with a teaspoon or two of olive oil. Sprinkle with salt to taste. Bake at 200°C for 30 minutes, or until the chips are crisp and golden.

Combine the breadcrumbs, parsley and salt in a bowl.

Lay the pieces of fish flat on a flat surface and gently but with a firm pressure, pat the crumb mix onto both sides of the fish. Because the surface of the fish is damp, it will cling to the fish. Stand for about 5 minutes.

Heat a large frying pan, preferably non-stick, add the olive oil and when it is hot but not sizzling, put in the fish and turn the heat to medium.

Cook slowly until the underside is crisp and golden, turn and brown the other side (3-4 minutes total for a 2cm thick fillet).

Variations

• Polenta (coarsly ground cornmeal) makes a lovely crisp coating for fish.
• Experiment with different herbs in the crumb mix: dill, tarragon, coriander and basil go well with fish.
• Oven chips make a popular, healthy after-school snack. For a change, don't dry the chips but toss them in a plastic bag with a tablespoon of flour, salt to taste and if you like, a teaspoon of curry powder or paprika or any seasoning mix. Cook them in a little oil in a pan.
  

What you need to know

• Bread that is a day or two old makes the best crumbs. Any leftover bread, like the end of a ciabata or - my favourite - sourdough that has dried a little, is excellent to use up as crumbs. If you only have fresh sandwich bread, toast it lightly before crumbing.
• The sharp blade of a food processor whizzes up crumbs in a flash. I used a mini processor, which is ideal for small quantities and chopping fresh herbs - or use your grater.
• Store fresh breadcrumbs in the freezer. They make a lovely crisp topping for a baked fish pie, or brown a handful to crisp in a tiny dab of butter and sprinkle over cooked cauliflower with a little grated cheese.
• The thickness of the fish fillet and the heat of the pan will determine the time the fish takes to cook. A think piece of john dory may take only a minute per side, and a thick piece of snapper up to 5 minutes in total, or more.
• It is important to test the fish often for doneness and to take it out of the pan the second it turns from translucent to white. It cooks in less time than you may think.
• Floury potatoes like agria or red rascall make the best oven chips, and yellow-fleshed or red-skinned varieties have higher antioxidant levels.
• Potato skin contains antioxidats and fibre so I don't peel them unless it is absolutely necessary. Potatos are a great source of vitamin C and fibre and contain potassium, thiamin, folate and magnesium.