3 tips for healthy fish and chips

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1. For maximum nutritional benefits, swap cod for pan-seared salmon, says nutritionist Kim Pearson. ‘It’s the king of fish, packed with high-quality protein and one of the best sources of omega-3 fats to help balance the body’s inflammation response to exercise and help muscle recovery.’ Crisp up your fillets in a pan with olive oil and oregano, which has up to 20 times more antioxidants than other herbs.

2. Ditch traditional fried potato chips in favour of sweet potato wedges, oven cooked in a splash of olive oil, advises Pearson. ‘Sweet potatoes have a lower GI and are a great source of beta carotene – which a study published in Medicine & Science in Sport & Exercise linked to improved performance in runners.’ They are also a good source of Vitamin C, potassium, iron, plus manganese and copper – minerals crucial for healthy muscle function, and which many runners are deficient in.

3. Instead of sugar-loaded mushy peas, cook up some petit pois and crush them with a dash of olive oil. For more flavour and a health kick, add roughly chopped mint. The compounds released ‘stimulate biliary secretions, aiding your body’s digestion of fats’, says Pearson. Miles better than your usual Friday evening trip to The Codfather…