Jamie Oliver reveals healthy version of fish and chips

Last year, Jamie Oliver turned 50, and the milestone inspired the beloved British chef to reflect on his health and how he could maintain it it in the second half of his life.

“[It made] me think about what I need to do to get myself in the best shape for the future,” he writes in his new book “Eat Yourself Healthy: Food to Change Your Life” (Flatiron; Jan. 13). The vibrant cookbook is the product of Oliver’s reflections.

“[It’s] about everything that you can have on the food front, not about taking things away,” he enthuses. “It’s about boosting your meals with color, excitement, nutrients and, of course, loads of flavor. It’s about abundant, generous platefuls that will energize, satisfy, nourish and revitalize you.”

The new book features recipes for breakfasts, lunches, dinners and “healthier” sweet treats that are flavorful, satisfying and nutritionally balanced, along with a 2-week kickstarter meal plan for those looking to “go all in,” Oliver writes.

Here, he shares two of his favorite recipes from the book.

Smoked salmon & rye omelet

“This really shows off what a ‘balanced plate’ is — a recurring theme across the book,” Oliver told The Post of this breakfast. “It’s got protein, dairy and carbohydrates.”

Place a large non-stick frying pan over medium-high heat, finely crumble in 1 thick slice of dark rye or pumpernickel bread and spritz with olive oil. Add a sprinkle of black pepper and cook until crispy.

Meanwhile, whisk 2 medium eggs together in a bowl.

Then, spoon out half of the crispy bread bits from the pan and reserve for garnish, leaving the rest in the pan.

Add the 3 cups baby spinach (about 3 ounces) to the pan, stir until wilted, then turn off the heat. Pour in the beaten eggs and gently swirl to cover the bottom — they’ll cook in the residual heat of the pan.

Add in 2 ounces of smoked salmon, torn into small bits, and the finely grated zest of half a lemon.

Chop a few chives and sprinkle over omelette, along with reserved bread crumbs and a dollop of cottage cheese.

Slide the omelet onto your plate and roll it up. Serve with a wedge of lemon.

Serves one.

Healthy fish & chips

“I’ve always been obsessed with fish and chips but I wanted to see if I could capture the essence of a classic in a health-focussed book,” Oliver told The Post. “With this recipe you can hit all of those comfort chords while still keeping your body nourished, too. The cheat’s curry sauce is a hack that should make it into your normal potato fry line-up — it’s not only full of pulses but has dialed-up flavor and can be made in minutes. Simplify the method even more by leaning on your air fryer.“

Preheat a conventional oven to 425°F. Alternatively, you can use an air fryer, see note below.

Wash 2 pounds of sweet potatoes and slice lengthwise into thin wedges. In a large roasting pan, toss with 1 tablespoon of olive oil, a pinch of sea salt and lots of black pepper, arrange in a single layer, and roast for 40 minutes, or until golden and cooked through, flipping the wedges halfway.

Spread 1 1/3 cups panko breadcrumbs onto a plate. Beat and season 1 egg in a shallow bowl. Coat four 5-ounce skinless white fish fillets (pin bones removed) in the egg, then roll in the breadcrumbs, patting them all over to cover fish filets completely.

Place the fish on an oil-spritzed baking sheet and roast above the wedges for the last 20 minutes.

Pour one 15-ounce can of chickpeas, juices and all, into a blender. Add 2 tablespoons tikka masala or your favorite curry paste, 3/4 cup of water and the juice of 1 lemon. Blitz until smooth. Pour into a small saucepan over medium heat and cook for 10 minutes, or until thickened, stirring occasionally. Season with salt to taste.

Cook 2 cups of frozen peas in a small pot of boiling water for about 2 minutes. Drain and toss with 1/2 a bunch (about 1/2 ounce) of freshly chopped mint.

Serve all elements together, along with lemon wedges and sliced pickles.

*Note on using an air fryer: Preheat air fryer to 400°F. Cook the potatoes in the large drawer for 20 minutes, until golden, shaking halfway through. Cook the fish for 10 minutes in the small drawer until golden and cooked through.

Both recipes reprinted with permission from Eat Yourself Healthy by Jamie Oliver. Flatiron Books, copyright 2025.