Snap, Crackle and Pop Fish with Mint Mushy Peas - PCOS-Friendly Recipe
This Snap, Crackle and Pop Fish with Mint Mushy Peas is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2 1/4 pounds red potatoes, washed and scrubbed (see Cook's Note)
- 1/4 cup extra-virgin olive oil
- Kosher salt
Instructions
- For the chips: Slice the potatoes lengthwise into 1/3-inch thick planks, stack the planks and slice again into 1/3-inch-thick strips. Place the potatoes in a large saucepan of cold water and set it over high heat. Once the water is boiling, cook the potatoes for 1 minute, then strain them into a colander (they should still be quite raw and firm to the touch). Line a cutting board with a kitchen towel and turn the potato strips onto the towel. Blot the tops of the potatoes dry and set aside (the drier the potatoes, the crisper the chips). Preheat the oven to 450 degrees F (or 430 degrees F for a convection oven). Line a rimmed baking sheet with parchment paper and set aside. Toss the chips with the olive oil and a few pinches of salt in a medium bowl, then arrange them in an even layer on the prepared baking sheet and roast, turning them every 10 to 15 minutes, until browned and crisp, about 35 minutes total. For the mushy peas: While the potatoes roast, make the mushy peas. Place the frozen peas, mint stems, lemon zest and a couple of tablespoons of water in a medium saucepan, cover and cook over medium heat for 5 minutes. Discard the mint stalks and add the cooked peas, mint leaves and yogurt to the bowl of a food processor. Blitz a few times until you have a chunky puree, then season with salt, pepper and a squeeze of lemon. Return the mushy peas to a saucepan and cover to keep warm until serving. For the fish: Season the cod fillets with salt and pepper. Place the flour in a shallow bowl, the beaten egg in another shallow bowl and the puffed rice in a third shallow bowl. Dredge each piece of cod through the flour coating both sides. Gently shake off the excess flour, then dip the floured cod in the beaten egg. Set the cod in the bowl with the puffed rice, pressing firmly to get the puffed rice to stick to the fillet. Set the cod on a large plate. Heat the vegetable oil in a large nonstick skillet set over a medium heat. Add the cod fillets and fry until golden-brown, 3 to 4 minutes. Turn the fillets over and cook until golden-brown on the other side, 3 to 4 minutes more. For serving: Gently warm the peas over low heat. Divide the mushy peas and chips among 4 plates and serve each with a piece of the crackling fish, some tartar sauce and a lemon wedge or splash of malt vinegar.
- NotesWaxy red potatoes work best for chips. If you can find them, try Bintje or Charlotte varieties.
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Frequently Asked Questions
Yes, this Snap, Crackle and Pop Fish with Mint Mushy Peas recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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