a healthy spin.

June 19, 2019

a healthy spin.

In New Zealand, Fish and Chips are a national treasure.

On any given Summer night, you are guaranteed to find a Kiwi family on the beach, huddled around a pile of a newspaper - they're enjoying fish and chips. While traditional Fish and Chips are battered and deep-fried, we've put our own healthy spin on the favourite that we think you will love!

Imagine a juicy portion of oven-baked salmon, accompanied by crispy homemade kumara (sweet potato) wedges and fresh salad.

This recipe is a favourite of ours, we can’t wait to hear your thoughts!

A healthy spin on a Kiwi Classic - Fish and Chips. 

Recipe Serves 4


King Salmon Fillets – 1 per person (your little ones will only need half)

3 tbsp Lemon Juice

¼ cup Avocado OilWe like the Garlic infused flavour

1 Lemon – sliced

1/2 Red Onion – thinly sliced into rings


800g Kumara (Sweet Potato)Regular potatoes can be used instead, try agria

¼ cup Avocado Oil



100g Baby Spinach

100g 1 cup Cherry Tomatoes – sliced in half

1/2 Red Onion – diced

80g FetaOptional


Preheat the oven to 180oC, fan-bake. Line oven tray with baking paper. 

1. Cut kumara into chunky wedges and place on oven tray. Drizzle with oil and season with salt. Bake for around 35-40 minutes until the wedges are fluffy on the inside with a golden crispy outside.

2. While the wedges are baking, place the salmon fillets on individual pieces of oven foil. Rub the salmon fillets with the lemon juice and oil, then top with red onion rings and lemon slices. Wrap the fillets into tight packages and place alongside the wedges for the last 12-15 minutes of baking. The fish will flake when done. We like it slightly undercooked - check it after 12 minutes to see if it's cooked to your liking. 

3. Finally, prepare the salad by tossing the greens, cherry tomatoes, red onion and feta with a dressing of your choice (we like mixing a little dijon mustard, mayonnaise with avocado oil and lemon juice). 

Plate it all up and prepare to enjoy an explosion of fresh, nutritious and delicious flavours.

Don’t forget to let us know if you give this recipe a go and tag us on Instagram @eatthekiwi_hk or Facebook @eatthekiwi. We can’t wait to see your creations!

Image credit to olivemagazine.co.nz


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