Lighter British Fish and Chips with Herbed Mushy Peas
Healthier British fish and chips with whole wheat batter and Greek yogurt mushy peas. Same crispy taste, fewer calories, more protein.
Ingredients
- 1.5 pounds fresh cod fillets or haddock, patted dry
- 1 cup whole wheat pastry flour, divided
- 0.75 cup all-purpose flour, divided
- 1 cup light beer or club soda, chilled
- 1.5 teaspoons baking powder
- 1 teaspoon salt, plus more for seasoning
- 0.5 teaspoon black pepper
- 1.5 pounds russet potatoes, cut into thick wedges
- 3 tablespoons extra-virgin olive oil, divided
- 1 pound frozen peas, thawed
- 2 tablespoons unsalted butter
- 0.25 cup non-fat Greek yogurt
- 2 tablespoons low-sodium vegetable broth
- 2 cloves garlic, minced
- 1 teaspoon fresh thyme leaves or 0.5 teaspoon dried thyme
- Malt vinegar or white vinegar for serving
- Lemon wedges for garnish
- 2 tablespoons fresh flat-leaf parsley, finely chopped
Health Scores
Instructions
- 1
Preheat your oven to 425°F and line two large baking sheets with parchment paper.
- 2
Toss the potato wedges with 2 tablespoons of olive oil, salt, and pepper until evenly coated, then spread in a single layer on one baking sheet.
- 3
Bake the potatoes for 25-30 minutes, stirring halfway through, until golden and crispy at the edges.
- 4
While potatoes roast, whisk together 0.5 cup whole wheat flour, 0.5 cup all-purpose flour, baking powder, salt, and pepper in a medium bowl.
- 5
Pour the cold beer or club soda into the flour mixture and whisk until just combined into a thick, slightly lumpy batter without overmixing.
- 6
Pat the fish fillets completely dry with paper towels and season both sides with salt and pepper.
- 7
Dredge each fillet in the remaining 0.5 cup whole wheat flour mixed with 0.25 cup all-purpose flour, shake off excess, then dip into the beer batter to coat completely.
- 8
Heat the remaining 1 tablespoon olive oil in a large non-stick skillet over medium-high heat until shimmering, about 2 minutes.
- 9
Place the battered fish into the hot oil and cook for 4-5 minutes on the first side until the coating turns golden brown and crispy.
- 10
Flip the fish and cook for another 4-5 minutes on the second side until the internal temperature reaches 145°F and flakes easily with a fork.
- 11
While the fish cooks, melt the butter in a small saucepan over medium heat and stir in the minced garlic and thyme until fragrant, about 1 minute.
- 12
Add the thawed peas and vegetable broth to the butter mixture and simmer for 5 minutes, stirring occasionally, until the peas are warmed through.
- 13
Remove from heat and stir in the Greek yogurt until well combined.
- 14
Use a potato masher to crush the peas to a chunky consistency, leaving some whole peas visible, then season with salt and pepper to taste.
- 15
Transfer the cooked fish to a serving platter and garnish with fresh parsley and lemon wedges.
- 16
Serve the fish and chips immediately with the herbed mushy peas, drizzling malt vinegar over everything for authentic British flavor.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 2 cups all-purpose flour | 1 cup whole wheat pastry flour + 0.75 cup all-purpose flour | Whole wheat flour adds fiber, nutrients, and a nuttier flavor while reducing refined carbohydrates by ~30% |
| 1 tablespoon baking powder | 1.5 teaspoons baking powder | Reduces sodium slightly while maintaining leavening action in the batter |
| 3 tablespoons olive oil for frying | 3 tablespoons olive oil total (same amount, strategic use) | Pan-frying instead of deep-frying reduces overall fat and calorie content |
| 4 tablespoons unsalted butter + 0.25 cup whole milk or cream | 2 tablespoons unsalted butter + 0.25 cup non-fat Greek yogurt + 2 tablespoons vegetable broth | Greek yogurt replaces heavy cream, adding protein and probiotics while reducing saturated fat by ~60% |
| Dried thyme (1 teaspoon) | Fresh thyme leaves (1 teaspoon) or dried thyme (0.5 teaspoon) | Fresh herbs provide better flavor with less sodium; reduced amount maintains taste while cutting additives |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 485 |
| Total Fat | 12g |
| Carbohydrates | 52g |
| Fiber | 8g |
| Protein | 38g |
Nutrition Comparison
| Classic | Metabolic Health | restaurant | Healthier | |
|---|---|---|---|---|
| Calories | 545 | 385 | 685 | 485 |
| Protein | 34g | 38g | 38g | 38g |
| Carbs | 62g | 16g | 48g | 52g |
| Fat | 16g | 18g | 34g | 12g |
| Fiber | 9g | 6g | 6g | 8g |
| Sugar | 3g | - | - | - |
| Health Scores | ||||
| Gut Health | 7/10 | 9/10 | 6/10 | 8/10 |
| Anti-Inflammatory | 7/10 | 9/10 | 5/10 | 8/10 |
| Blood Sugar | 6/10 | 9/10 | 5/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
