My Market Kitchen episode 8: Healthy fish and chips

Watch the episode, meet the grower, get the recipe, check out the nutritional facts, and discover research projects relating to potatoes and other featured produce

In episode 8 of My Market Kitchen, Hort Innovation’s Research and Development Manager, Dietitian and Nutritionist Jemma O’Hanlon is back at Prahran markets to make a healthy version of the Australian classic, fish and chips. We also head up to the Darling Downs in Queensland to speak to fourth-generation potato grower and Hort Innovation Nuffield Scholar Kerri-Ann Lamb.  

Recipe: Healthy fish and chips 

Serves 2

INGREDIENTS

Chips
1 golden Australian sweet potato
3 Australian potatoes (different colours)
2 tbsp Australian extra virgin olive oil
1-2 sprigs fresh Australian rosemary
1 head of fresh Australian garlic
Pinch sea salt
Cracked black pepper

Salad 
½ ripe Australian avocado
2 cups Australian rocket
2 tbsp Australian extra virgin olive oil
1 tbsp Australian lemon juice
½ tsp Dijon mustard
Cracked black pepper

Fish
1 tbsp Australian extra virgin olive oil
2 fresh fillets of salmon, skin on
Pinch sea salt flakes

To serve
½ Australian lemon, sliced widthwise

METHOD

1. Prepare the chips by slicing the sweet potato and potatoes into chip size batons (keep the peel on).
2. Place on an oven tray lined with baking paper with the head of garlic (leave whole).
3. Drizzle over olive oil and sprinkle with rosemary, sea salt and black pepper.
4. Place in oven at 200°C for about 30 minutes or until the chips are crispy and golden brown.
5. Prepare the green salad by slicing the avocado and placing it in a bowl with the rocket.
6. In a jar place the olive oil, lemon juice, Dijon mustard and pepper, and shake. Pour over greens and toss gently through.
7. Prepare the fish by patting dry with a paper towel and sprinkling skin with sea salt.
8. Heat olive oil in a pan until hot but not smoking. Place salmon in, skin side down and cook for a couple of minutes or until the skin is crisp and golden.
9. Flip over and cook for another couple of minutes. Remove from the heat, take out of the pan and allow to rest on a separate surface.
10. Place lemon half flat side down on the pan just used, place over medium heat for a couple of minutes or until lightly charred.
11. On a serving plate place the green salad, lemon, fish and chips and enjoy.
12.  

Tip: Trial different herbs and spices on your homemade chips to mix it up. If you like your salmon cooked solid all the way through, heat on the pan for slightly longer each side

Download the recipe

Nutritional facts

• Sweet potato is digested and absorbed slower in the body, and has a low Glycaemic Index. It’s rich in vitamin A and C which supports glowing skin. Also high in niacin and potassium.
• 1 sweet potato has 7g fibre which is a quarter of our daily intake. A diet rich in fibre supports a healthy microbiome.
• Potatoes are high in potassium which is a mineral that is part of every cell in the body. It’s vital for transmitting nerve signals and helps muscles contract.
• Choose pigmented (coloured) potatoes for a range of different antioxidants.
• Potatoes cooked and cooled also produce resistant starch, which is a special type of dietary fibre that’s good for our gut health. 
• Potatoes have vitamin B6 which helps boost our mood.
• Potatoes are a sustainable crop and are good for the planet.
• Don’t peel your veggies, there is so much nutrition in the skin.
• Salmon is a great source of omega 3s, which are good for our heart, brain and help reduce blood pressure. It is also a good source of protein.
• When you include fruit, vegetables and nuts in your diet, the potassium in them counteracts the effects of using a pinch of salt in cooking. So boost your meals with fruit, veg and nuts wherever possible.

Investing in the future of the potato industry

Hort Innovation invests levy contributions from the potato industry, together with Australian Government contributions in the case of R&D, into Hort Innovation Potato Fresh Fund initiatives to improve and grow the industries.

You can read about these investments in R&D at the Potato Fresh Fund grower pages.