Healthy fish and chips recipe

[Kenz]

Have a healthy meal today!

Ingredients​

For the Fish:

• 4 white fish fillets (such as cod or haddock)
• 1 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs, beaten
• 1/4 cup whole wheat flour

For the Chips:

• 4 large russet potatoes or sweet potatoes, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Optional Tartar Sauce:

• 1/2 cup Greek yogurt
• 1 tablespoon capers, chopped
• 1 tablespoon pickles, chopped
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions​

1. Preheat the Oven:Preheat your oven to 425°F (220°C). Line two baking sheets with parchment paper.
2. Prepare the Chips:
   • In a large bowl, toss the potato wedges with olive oil, garlic powder, paprika, salt, and pepper until evenly coated.
   • Spread the potatoes in a single layer on one of the prepared baking sheets.
   • Bake in the preheated oven for 25-30 minutes, turning halfway through, until golden brown and crispy.
3. Prepare the Fish:
   • In a shallow dish, mix the whole wheat breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper.
   • Place the beaten eggs in another shallow dish, and the whole wheat flour in a third dish.
   • Dredge each fish fillet in the flour, shaking off the excess. Dip into the beaten eggs, then coat with the breadcrumb mixture, pressing gently to adhere.
   • Place the coated fish fillets on the second prepared baking sheet.
4. Bake the Fish:
   • Bake the fish in the preheated oven for about 15-20 minutes, or until the fish is cooked through and the coating is golden and crispy. The internal temperature of the fish should reach 145°F (63°C).
5. Prepare the Tartar Sauce (Optional):
   • In a small bowl, mix together the Greek yogurt, capers, pickles, lemon juice, Dijon mustard, salt, and pepper.
6. Serve:
   • Serve the baked fish fillets with the crispy potato wedges and a side of tartar sauce. Add a fresh green salad or steamed vegetables for a complete meal.

Tips:​

• For extra crispiness, you can spray the fish and chips with a bit of cooking spray before baking.
• Sweet potatoes add a different flavor and more nutrients compared to regular potatoes.
• You can add herbs like parsley or dill to the breadcrumb mixture for added flavor.

Enjoy your healthier fish and chips!

 

[Nutellah_]

Healthy fish and chips? Count me in!

 

[Prutsald]

These fish and chips are definitely going on my regular dinner rotation! Simple, tasty, and healthier too .

 

[matchaberry]

Thank you for sharing your recipe for Healthy Fish and Chips! Finding healthier alternatives to classic comfort foods is always exciting, and your recipe sounds like a delicious twist on a beloved favorite. I appreciate the focus on healthier cooking methods like baking instead of frying, and using ingredients like whole wheat flour or panko breadcrumbs for added nutrition and crunch. Incorporating baked sweet potato fries or a side salad adds even more wholesome goodness to the meal. I can't wait to try out your recipe and enjoy guilt-free fish and chips at home!

 

[bhella]

Hello! I think using panko breadcrumbs and baking the fish is a good idea. Swap regular potatoes with zucchini fries for a low-carb option. So tasty and healthy!

 

[Kardel]

Have a healthy meal today!
View attachment 3535

Ingredients​

For the Fish:

• 4 white fish fillets (such as cod or haddock)
• 1 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs, beaten
• 1/4 cup whole wheat flour

For the Chips:

• 4 large russet potatoes or sweet potatoes, cut into wedges
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Optional Tartar Sauce:

• 1/2 cup Greek yogurt
• 1 tablespoon capers, chopped
• 1 tablespoon pickles, chopped
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions​

1. Preheat the Oven:Preheat your oven to 425°F (220°C). Line two baking sheets with parchment paper.
2. Prepare the Chips:
   • In a large bowl, toss the potato wedges with olive oil, garlic powder, paprika, salt, and pepper until evenly coated.
   • Spread the potatoes in a single layer on one of the prepared baking sheets.
   • Bake in the preheated oven for 25-30 minutes, turning halfway through, until golden brown and crispy.
3. Prepare the Fish:
   • In a shallow dish, mix the whole wheat breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and pepper.
   • Place the beaten eggs in another shallow dish, and the whole wheat flour in a third dish.
   • Dredge each fish fillet in the flour, shaking off the excess. Dip into the beaten eggs, then coat with the breadcrumb mixture, pressing gently to adhere.
   • Place the coated fish fillets on the second prepared baking sheet.
4. Bake the Fish:
   • Bake the fish in the preheated oven for about 15-20 minutes, or until the fish is cooked through and the coating is golden and crispy. The internal temperature of the fish should reach 145°F (63°C).
5. Prepare the Tartar Sauce (Optional):
   • In a small bowl, mix together the Greek yogurt, capers, pickles, lemon juice, Dijon mustard, salt, and pepper.
6. Serve:
   • Serve the baked fish fillets with the crispy potato wedges and a side of tartar sauce. Add a fresh green salad or steamed vegetables for a complete meal.

Tips:​

• For extra crispiness, you can spray the fish and chips with a bit of cooking spray before baking.
• Sweet potatoes add a different flavor and more nutrients compared to regular potatoes.
• You can add herbs like parsley or dill to the breadcrumb mixture for added flavor.

Enjoy your healthier fish and chips!

This healthy fish and chips recipe sounds fantastic! Has anyone tried using sweet potato for the chips? I think it would be a great twist. Can't wait to make this for a guilt-free dinner!