Food, Wellness
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Home-made fish n’ sweet potato chips

Is there anything better than fish and chips on the beach at the end of a long summer’s day?

Living in Queenscliff I’m fortunate enough to have Manly on my doorstep, so an evening out with the sand between our toes and food to-go is often very tempting.

While I love the greasy, deep-fried version of this Aussie favourite, I prefer the healthier, protein-packed serving as it’s super easy to cook, seriously cheap and wayyyy more delicious. It also won’t give you that horrible gluggy feeling a hour later.

If you’re looking for a cheap and easy date night option, the home-made version will cost you under $20 for two people. It also has none of the nasty refined salts or oils that you typically get from the store-bought kind and is very friendly to those who don’t yet own their dream kitchen (ahem… most of us) as you can whip it up in the oven, on the stove top or on the BBQ.

To get started, first you need to choose your fish! If you grew up with a rod in your hands and know how to cook fish like a Masterchef, feel free to go crazy with what ever takes your fancy. But, if like most of us you’re a fish novice, I recommend starting with salmon.

The rest is super simple.

Sweet Potato Chips
Always make these first as they take the longest to cook. Start by preheating your oven to 180C, then wash your sweet potato to remove any dirt. I leave the skins on as they contain a number of additional beneficial nutrients.

Sweet potato (skin on) is high in fiber, beta carotene, vitamin C, vitamin E, folate, potassium and iron. You can see why so many people call this veggie a superfood!

Once ready, cut the sweet potato into chips roughly the size of your index finger. Line a tray with foil or baking paper and grease using cold-pressed organic coconut oil spray. Lay out the chips so that they don’t touch (it’s time consuming but makes them extra crunchy so well worth it).

Season with your preferred flavourings – I like sea salt, pepper and rosemary, but tumeric, paprika or even cinnamon also work well. Spray with the coconut oil again and put into the oven for roughly 25-30 minutes, or until golden.

Salmon
To cook the salmon simply place the steak skin side up on a chopping board and sprinkle with sea salt. Heat some coconut oil in a frying pan and cook with the flesh side down for a 3-4 minutes on a medium heat. Then flip and cook skin down for 4-5 minutes on a slightly higher but still close to medium heat. It’s ready when the flesh is just slightly pink in the middle. The skin should also be super crispy and crunchy!

Other than being yum to eat, there are many reasons why salmon is considered to be one of the healthiest foods in the world. Loaded with protein, vitamin D, vitamin A and omega 3 fatty acids, the fish is known to aid metabolism and cardiovascular health. Because of its high protein count, it will also keep you feeling full for longer.

Avo Smash
Using one whole avo, peel and mush the flesh into a bowl. Add a decent squirt of lemon juice and some sea-salt. Serve with the fish and chips.

Beach ready
To take it to the beach, pack the food in a cardboard container with some lemon wedges and head on down to the water. Enjoy!

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