Fish and chips is the traditional British Friday night feast, but all that saturated fat won’t help your race weight. Dale Pinnock’s clever upgrade, however, uses an oat-based batter, antioxidant-rich sweet-potato fries, and protein-packed frozen peas.
Recipe from Fakeaways by Dale Pinnock (Hamlyn, £15.99)
Preheat the oven to 200°C/180°CFan/Gas Mark 6. Whisk the eggs in a bowl and fill another bowl with oatmeal. Dip one of the fish fillets into the egg, then into the oatmeal. Repeat the process, then do the same with the second fillet.
Place the fillets on a baking tray, brush with oil and bake for 20–25 mins, until golden brown and crispy. At the same time, put the sweet potato wedges onto a baking tray, drizzle with olive oil, add salt and pepper, then bake for 30 mins, turning occasionally until they have crisp edges and soft insides.
Meanwhile, sauté the onion and garlic in a little olive oil with a pinch of salt for 8 mins. Once the onion has softened, add the peas and a little veg stock, and simmer until the peas are soft. Transfer this mix into a food processor and begin to purée. Add more stock if you want a thinner consistency.
Place a dollop of pea purée on each plate and arrange a fillet and some wedges on top.
