Coconut Fish Fingers + Smashed Peas

This classic combination gets a healthy overhaul! Coconut, a hint of cayenne pepper, fresh lime, mint and sweet peas make for a light, summertime dish. Serve with a big salad of fresh leafy greens or stuff them inside wholegrain pitta breads for a great picnic lunch. We won’t mind if you add a little tomato ketchup on the side either!

Serves: 2 | Cooking Time: 25 minutes | Rating: Simple

Free From: gluten, wheat, cow’s dairy, refined sugar and meat


  • 2 fresh cod fillets (about 250g – 300g)
  • 40g coconut flour, almond flour or gluten free plain flour
  • 1 large free-range egg
  • 50g desiccated coconut
  • A good pinch of sea salt
  • 1 tsp ground cayenne pepper
  • 1/2 tbsp Optima raw virgin coconut oil*
  • 1 cup frozen peas
  • 4-5 fresh mint leaves
  • Juice of half a lime
  • 2 tbsp water
  • A pinch of sea salt

To serve:

  • Fresh mixed leafy greens
  • A good quality natural tomato ketchup (optional)


  1. Preheat oven to 200 C (400 F).
  2. Crack the egg into a small bowl and lightly beat. Lay out two small plates, one with the coconut flour and the other with the desiccated coconut.
  3. Slice the fish into finger-width strips.
  4. Coat the fish strips with the flour, dipping them into the egg and then coat them with the desiccated coconut.
  5. Lay each coated strip carefully onto a non-stick baking tray. Sprinkle the goujons with sea salt, cayenne pepper and drizzle over the coconut oil.
  6. Bake for 10-15 minutes, until golden.
  7. Meanwhile prepare the smashed peas. Place the peas into a large bowl and cover with boiling water until thawed. Drain in a sieve and plunge into cool water to stop the peas from losing their colour.
  8. Tip the peas into a blender or food processor. Add the mint leaves, water, lime juice and a pinch of sea salt. Pulse the peas a few times until crushed (you could also do this with a fork, just make sure to finely chop the mint leaves first).
  9. Transfer the smashed peas to a serving bowl. Remove the fish goujons from the oven and pile onto a serving dish with mixed leafy greens. Serve.


Created by: Pamela Ryan Qualified Nutritionist


Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

Cook yourself Healthy! More Recipes…

Welcome everyone to the last of our recipe blogs for the moment. We’re at the end of another amazing 8 Week Change your Health direction campaign here at LloydsPharmacy. We’ll be totting up the total weight lost over the coming week and we’ll tell you all about how our customers got on soon. You can still avail of free 1-2-1 weight-loss support at any LloydsPharmacy branch, anytime of year, where you can also get printed copies of any of the recipes featured on our blog.

We hope you enjoy these final few healthy recipes, all dreamed up and cooked up by our own colleagues here at LloydsPharmacy. Each is suitable for anyone trying to lose weight, coming well under your calorie allowance. And even better, they’re tasty to boot!

Happy, healthy cooking! Until next time…

Muscle OmeletteRoss Omelette

This is a hefty breakfast idea, perfect for someone exercising regularly or increasing their protein, but still only 320 calories. It’s so, so simple to whip up even during the week. Thanks to Ross Loughran, manager of LloydsPharmacy Crumlin Village, for this super recipe that would satisfy us even at dinner time. Ross is a keen fitness-fanatic so if this keeps him going, it’ll keep anyone going!

Serves 2-3


  • 4 eggs (changeable to 2 if only one person eating)
  • 1 red pepper
  • Handful of baby spinach
  • 1/2 servings of light cream cheese
  • 10g REAL butter (or 2tsp of Coconut Oil)


  1. Melt butter or coconut oil in pan
  2. Dice up the peppers and add to pan
  3. While peppers are sautéing, crack eggs into a bowl and mix.
  4. When peppers are soft, add in eggs and give the mixture a whisk.
  5. As omelette cooks, throw on spinach and cream cheese and cook until omelette cooked through.
  • OPTIONAL: I tend to heat the grill and throw the pan in under it so it’s being blasted from above as well as below. Only needs to stay there until omelette has a nice golden colour to it.
  1. Serve and enjoy!

Healthy Sweet & Sour ChickenMaria S and S Chicken

We love recipes that make a typical take-away dish healthier. This one is even better because it’s so quick and easy to make. MSG-free and packed with nutrients, make this your new Friday night treat! Thanks to Maria Hennessy in LloydsPharmacy in Thurles for this fantastic healthy twist on a take-away favourite!

Serves 4


  • 4 chicken breasts
  • 75ml balsamic vinegar
  • 50ml good quality honey
  • Teaspoon of black and red pepper
  • Teaspoon or two of garlic powder
  • Two courgettes
  • Two red peppers
  • Two teaspoons of coconut oil
  • One teaspoon of curry powder or green pesto
  • Couscous


  • The night before I make a marinade of the honey and vinegar. Dice and place the chicken breasts in a Pyrex bowl pour the marinade over and sprinkle the black and red peppers over it. Cover with cling film and leave in the fridge overnight.
  • The next day place two teaspoons of coconut oil in the pan and cook on medium heat for twenty minutes. Add courgettes and peppers chopped and two teaspoons of garlic powder. Cook for another twenty minutes or more until cooked. I use a low to medium heat.
  • I served this then with couscous, with curry powder or green pesto mixed through it to give a bite.

Skinny Fish Pie

Joanne Fish Pie

‘Fish Pie’ and ‘Low-Calorie’ are not phrases you usually hear in the same sentence. Yet it’s hard to resist such a warming and hearty dish, especially during cold, wet, grey weather. Well, thanks to Joanne Kissane, our Superintendent Pharmacist, you don’t have to resist! This version of Fish Pie involves some healthy swaps to the usual ingredients, resulting in a very healthy and weight-loss friendly dinner! Freeze for next week or have for lunch tomorrow.

Serves 6


  • 450 g butternut squash
  • 450 g of carrot/swede combined
  • 600 ml of unsweetened almond milk
  • 2 bay leaves
  • 500 g of fish – I use a mix of white cod, smoked cod and salmon
  • Coconut Oil
  • 1 large onion chopped
  • 2 garlic cloves crushed
  • 4 celery sticks – chopped
  • 150 g diced mushrooms
  • 100 g frozen peas
  • 2 tablespoons of corn flour
  • Small bunch of fresh parsley
  • Salt and pepper.


  1. Boil the butternut squash, swede and carrot until tender. Drain when cooked and mash the two together. Season with salt and pepper.
  2. Heat the almond milk with the bay leaves and fish mixture in a large non-stick frying pan until it comes to the boil; then simmer for a minute until the fish is almost cooked through. Remove the fish to a plate and strain the milk into a small saucepan. Reserve the milk.
  3. Rinse the pan and add 1 or 2 tsp of coconut oil to melt. Fry the onion and garlic for 5 minutes until soft.
  4. Add the celery and cook on high for another 5 minutes. Add the mushrooms and cook for a further 3 minutes until the mushrooms give out their juices. Remove from the heat. This mixture needs to be dry so drain off any juices.
  5. Fold the fish into the vegetables with the peas. Transfer this mixture to a baking dish – you will need a large dish
  6. Pre-heat the oven to gas mark 6 /200 °C/fan oven 180 ° Take a couple of tablespoons of the reserved milk and mix with the corn flour. Stir this paste–like mixture into the remaining milk and bring to the boil, stirring until it thickens. Then add parsley and seasoning.
  7. Pour the parsley sauce over the fish/vegetable mixture and fold gently together
  8. Top with the butternut squash and carrot/swede mash
  9. Bake for 20 minutes until the mixture is golden and bubbling
  10. Enjoy with your favourite green vegetables.

Apple Oat SconesNaomi AppleScones

Baking and snacking should go hand-in-hand when you’re attempting to lose weight. Making your own healthy treats means you can control exactly what you’re taking in and satisfy your cravings for treats. One of these scones is about 160 calories and contains protein and fruit as well as the goodness of oats and spelt flour. This recipe comes from Naomi O’Farrell, our Health Strategy Manager

Makes 8 scones


  • 150g wholemeal spelt flour
  • 50g porridge oats
  • 5 tsp baking powder
  • 1 tsp ground cinnamon
  • ½ tsp salt
  • 30g coconut oil, melted
  • 120g 0% Greek Yoghurt
  • 45ml good quality maple syrup
  • 40ml slimline/skimmed milk
  • 1tsp vanilla extract
  • 1 large apple, cored and chopped up into small chunks (about 1cm).


  • Turn oven on to 180° fan and line a large baking tray with parchment paper
  • In a large bowl, mix flour, oats, baking powder, cinnamon and salt
  • Make a well and add the coconut oil until thoroughly mixed
  • Mix in the yoghurt, maple syrup and vanilla extract, along with 2 tbs of the milk (you’ll be using the rest later)
  • Mix well before folding in the apples
  • Put your mixture onto the tray and shape into a circle about half an inch high
  • Cut into 8 portions (or more if you are happy with smaller scones), separating each segment gently
  • Coat the scones with the rest of the milk, sprinkle with oats and cook for 25-30 minutes until a cocktail stick comes out clean.