Healthy Fish and Chips

02 Nov Healthy Fish and Chips

Friday night fish fry was always a thing growing up, but these days I try to avoid anything fried. This recipe is a healthier, low fat version of fish and chips. The chips are crispy and the fish is still breaded, but they are oven baked, reducing the overall fat content. I usually make a batch of vinegar based coleslaw to serve along side.

I use a clean towel to completely dry the cut potatoes after they’ve soaked for a few hours

Toss with olive oil and seasonings

Turn out in a single layer onto prepared baking sheet, bake for 30-35 minutes, tossing every 10 minutes

The fish usually comes in one giant piece, which I cut into smaller more manageable pieces.

After it’s been cut up, dredge through flour, then beaten egg, then finish coating with a breadcrumb/panko mixture. Cook on wire rack over a baking sheet for 20 min.

Oven Fried Fish and Chips 

Ingredients

1 1/2 pounds russet potatoes
4 teaspoon olive oil
1 1/2 teaspoons seasoning (or just salt and pepper to taste)
1 cup panko
1 cup breadcrumbs or crushed corn flakes
1/4 cup all purpose flour
1/4 teaspoon salt
1 egg
1 pound pacific cod, haddock or other mild white fish

directions

1. position oven racks in upper and lower third of oven; preheat to 425 degrees. Either use parchment paper or coat large baking sheet with non-stick spray. Set a wire rack on second backing sheet, spray rack with non-stick spray.
2. CHIPS: slice potatoes into uniform strips, place in a large bowl covered with cold, salted water for 1 to 3 hours. Rinse using a colander and place onto a towel to dry (to get crispy chips, it is important that the potatoes are very dry before moving on). Toss the potatoes with olive oil, and seasoning of your choice in a large bowl, turn the potatoes onto the prepared baking sheet (without the rack), ensuring there is a single layer. Bake on lower rack for 30-35 minutes, turning every 10 minutes, until potatoes are brown and golden.
3. FISH: using 3 separate shallow dishes, flour in one, eggs mixed up in second and cornflake/breadcrumbs mixed with panko in the last one. Dredge fish pieces in flour, then eggs then coat in crumbs/panko. Place on rack on second baking sheet. Spray both sides of fish with cooking spray (I like to use a misto for this). Bake fish in upper rack of oven for about 20 min, or until fish is golden brown on the outside, opaque and flaky on the inside.

Serves 4

Calories 442 * Fat 7g (Saturated 1g) * Carbohydrates 72g (fiber 5g * sugar 3g) * Protein 27g

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