[Healthy Version] Fish and Chips with Mushy Peas and Tartar Sauce

There are some meals, that will always be nostalgic, they will always be comforting, and remind us of happy times. Fish and chips for me, is one of those meals and for two reasons.

Firstly, it reminds me of countless holidays to Cornwall and day trips to the coast – without a doubt, we would end the day watching the sunset tucking into fish and chips on the beach.

It also reminds me of my Nan. Every Friday when we were little her and my Grandad would come round for dinner: one week she would cook, the other we would get fish and chips from the local chippy!

Are ALL happy memories linked to food?
But let’s face it there is enough grease in the average portion of fish and chips to give you heart disease just by looking at them! Ok…maybe that’s an exaggeration. And, if it so concerns you, cod is one of the most overfished fish stocks in the North Sea! So, it’s probably not ideal to be eating too much of it. Instead, for this recipe why not pick something like pollack or coley, both of which are from the cod family! You can check out other Sustainable Tips at the Hugh’s Fish Fight Website.

Now, when most recipes are given a makeover they just leave out all the good bits…you can probably tell my fish won’t be covered in batter, but I’ve also whipped up healthier versions of creamy tartar sauce, and mushy peas, so you can have your fish and chips with all of the trimmings.

I promise you this recipe will be much lighter on your lips and on your hips, and taste delicious, even without all of the grease. I’m particularly proud of the super silky tartar sauce that really packs a punch.

It’s just a shame that you can’t eat this on the beach.

A healthier version of Fish and Chips with Mushy Peas and Tartar Sauce

[Healthy Version] Fish and Chips with Mushy Peas and Tartar Sauce

The classic British dish of Fish and Chips with Mushy Peas and Tartar Sauce has been given a healthier makeover!
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Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Dinner, Main Course
Cuisine British
Servings 1 portion
Calories 720.9 kcal


  • 1 fillet white fish
  • 1 tbsp breadcrumbs optional
  • 300 grams peas frozen
  • 1 tsp mint sauce or some fresh mint if you have it
  • 3 new potatoes
  • low fat cooking spray
  • 2 tbsp low fat mayonnaise
  • 2 tbsp fat free natural yogurt
  • 1 tbsp capers
  • ½ shallot
  • 1 lemon juice only


  • Bake your fish fillet in a tinfoil parcel that has been coated in the 1 cal spray for 25 mins at gas mark 5.
  • While the fish is cooking par-boil the potatoes whole for 15mins.
  • Once they are tender, slice them roughly ½ a centimetre thick then place in the oven coated with a little of the one cal spray.
  • Leave these to cook until the fish is done turning after 5 mins.
  • 5 minutes before the fish is cooked, boil the peas.
  • Once piping hot roughly mash with a potato masher and add the mint.
  • Stir thoroughly and serve alongside the fish and chips.
  • Mix the mayonnaise, yogurt and lemon juice in a bowl.
  • Finely chop the capers then finely grate the shallot into the mix.
  • Give it a good stir and serve alongside my healthy version of fish and chips.


Calories: 720.9kcalCarbohydrates: 101.51gProtein: 59.21gFat: 11.46gSaturated Fat: 2.43gTrans Fat: 0.02gCholesterol: 90.28mgSodium: 653.72mgPotassium: 2276.95mgFiber: 23.13gSugar: 28.64gVitamin A: 2356.06IUVitamin C: 212.04mgCalcium: 247.65mgIron: 8.16mg
Keyword cod, peas
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