Heart Healthy Fish & Chips

We really are so lucky to live in Richmond, either in or a short drive from Steveston, BC - hands down, home to some of the best fish & chip restaurants on the planet.

As much as it would be nice to frequent these restaurants, we know that eating anything deep fried too often is not a good heart healthy choice.

Dietitians of Canada: Women's Health and Nutrition position paper suggests consuming two to three fish meals per week, along with a low-fat diet, for heart health. Although all fish aren't high in omega-3s, they still can contribute important amounts of these fatty acids if they're eaten regularly.

With this recommendation in mind and this recipe in hand, you can still have your regular fix of fish & chips, by just revisiting the preparation method to make it a healthier choice.

To Prepare the Fish:

1. fish fillet (any type - halibut, cod, salmon are all great choices and easily found at the grocery store).
2. flour
3. egg (lightly scrambled you can use white only if you wish)
4. bread coating (you can use Corn Flake crumbs, breadcrumbs, finely chopped nuts, even a packaged Shake & Bake coating)

Mix together the bread coating with salt & pepper to taste. Dip fish fillets into the flour, shake well to remove excess, then into egg, and finally into the bread coating mixture until evenly coated. Place on baking sheet lined with parchment. Cook 12-15 minutes until cooked through and golden.

To prepare the Chips:

1. Potatoes, Yams or Sweet Potatoes - or a combination thereof.
2. Olive Oil

Scrub and slice potatoes, yams or sweet potatoes into wedges. Toss lightly with olive oil. Arrange wedges in single layer, sprinkle with salt. Cook 45 minutes, turning occasionally, until golden and crisp.

So we you get your next craving for fish & chips, remember to give this a try, your heart and your waistline will thank you.

In good health,

Susan