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Healthy Friday night fish and chips recipe

Fresh, light and juicy – this version of a takeaway favourite makes a delicious feast.

Healthy Friday night fish and chips recipe by Richard Kerrigan

Serves: 2

Ingredients

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  • Salsa
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    What to do

  • 1. Preheat your oven to 200 °c. Wash and slice the sweet potatoes into thick chips then dry with some kitchen roll. Lay onto a tray and drizzle with olive oil, toss in the paprika and chopped garlic and season with salt and pepper. Then roast in the oven for 25-30 mins.

  • 2. To make your tomato salsa for the barramundi, slice cherry tomatoes in half and finely chop the red onion and capers. Mix together in a bowl with half the juice of a fresh lemon and ¼ bunch of chopped parsley.

  • 3. Add a pinch of salt and pepper, a good glug of olive oil and a teaspoon of white wine vinegar and leave to marinate until the chips are cooked.

  • 4. Just before your chips are ready to come out, start pan frying your fish. To do this make sure the skin is dry, score the skin (to enable it to fry without curling up and to cook more quickly), then season with a little sea salt and pepper.

  • 5. Place the fish skin side down with a little oil in the pan. The key to a perfect crispy skin is to cook the fish slowly and about 60% through skin side down. Then turn onto the sides of the fish and finally onto the flesh side. Depending on how thick the fillet is the cooking time should be about 6-8 minutes.

  • 6. Squeeze lemon juice over the fillets and leave to rest for 2 minutes.

  • 7. Spoon the salsa over the fish a serve with your sweet potato chips.

  • For more healthy recipes, follow Richard Kerrigan – The Beach Life on Instagram @rkthebeachlife

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