The age-old ritual of eating fish on Good Friday signifies the arrival of Easter, and as Google searches for “fish and chips” have spiked every Friday in March, it’s clear that this classic dish is a firm favourite.
Regularly eating fish helps to maintain overall health and wellbeing, according to the NHS, adults should aim to eat at least two portions of fish a week, including one type of oily fish.
With the added health benefits of eating fish all year round, Senior Recipe Development Manager, Mimi Morley from food box delivery service, HelloFresh, has revealed top tips for perfecting your fish dishes.
Mimi comments,
“Fish is a versatile ingredient that can be added to a number of dishes. Not only does it have a distinctive and tasty flavour, but different types of fish have their own added health benefits.”
What are the benefits of eating fish?
Oily fish
Oily fish such as salmon and mackerel are high in omega 3 fatty acids, and when eaten as part of a balanced diet, can help towards maintaining heart health.
These types of fish are also high in vitamin D, which is a key nutrient for maintaining healthy teeth, bones and muscles.
White fish
The most common fish found in chip shops are cod and haddock, which are both types of white fish. Typically, these types of fish are a lower fat alternative to other meat, such as red meat.
Shellfish
Shellfish, such as prawns, mussels and scallops, are typically low in fat, and are a great source of zinc, which helps to support your immune system.
Tips for cooking fish this Good Friday
If you’re looking to beat the queues at the fish and chip shop this Friday, Mimi shares her top tips for replicating chip shop fish at home.
If you don’t have access to a deep fat fryer, Mimi recommends coating the fish fillets in a combination of breadcrumbs (opt for panko for extra crisp), crushed cornflakes, and seasoning such as salt, pepper and paprika.
Firstly, dip the fish into a mixture of beaten eggs and milk until fully submerged, and then thoroughly coat with the breadcrumb mixture, ensuring all of the fillet is covered.
Lay the fish on a baking tray lined with greaseproof paper and bake in the oven or air fryer at 200°C for between 15-20 minutes, or until the outer coating on the fish is a delicious golden brown colour.
When it comes to the perfect accompaniment, Mimi comments,
“No fish supper is complete without chips, but if you’re looking for a healthier swap, try adding potato wedges to your plate. In particular, sweet potatoes are packed with vitamin C and potassium.
“For the perfect level of crispiness, boil your potatoes first for about 10 minutes, and evenly chop into wedge shapes.
“Generously season with salt and pepper and lay on a baking tray lined with greaseproof paper, making sure each wedge has its own space and doesn’t overlap. Sprinkle with oil and bake until golden brown. They should be crispy on the outside, and fluffy on the inside.”
Mimi’s finishing touches to the perfect fish and chip dinner is a drizzle of lemon juice, and a generous dollop of tartar sauce.
For more fish recipes, visit HelloFresh.