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  • Healthy Fish & Chips
  • Healthy Fish & Chips
  • Healthy Fish & Chips
  • Healthy Fish & Chips
  • Healthy Fish & Chips
  • Healthy Fish & Chips
  • Healthy Fish & Chips
  • Healthy Fish & Chips
  • Healthy Fish & Chips
  • Healthy Fish & Chips

Healthy Fish & Chips

Food | March 23, 2018 | Nik Manojlovich
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Why stink up your home deep-frying dinner when you can make a delicious HEALTHY FISH & CHIPS, perfect for Friday and every day between!

This recipe evolved out of necessity. Carol and I have made a vow to (try to) eat healthier. A sudden craving for fish and chips lead us to rethink this favourite, classic combination. The resulting HEALTHY FISH & CHIPS is a dish you just have to make – exceptionally delicious, and good for us too, this complete meal delivers a healthy alternative with every bite.

I make this recipe quite often now, and I bet you’ll make it again and again once you’ve had a taste. PIN it to your PINTEREST board for easy access and future reference.

You’ll find this recipe easy to replicate. Simply consider the following:

THE BAKED FISH

FRESH FISH – Carol and I had the great pleasure of hanging out with the passionate and knowledgeable NED BELL, a super talented chef who’s made it his life’s mission to get people eating sustainably caught or farmed fresh fish. Click HERE to learn more about OCEAN WISE and the symbol we should always look for when purchasing seafood.

Although we used sustainably caught ATLANTIC COD for this recipe, you can also use haddock or halibut and expect the same results. Sustainability varies significantly between species, so make sure you look for the OCEAN WISE symbol or check their LIST of recommended seafood to ensure it’s coming from an ocean-friendly source. We cut our one-pound piece of cod into 4-ounce portions and find that doing so offers succulent pieces of fish that bake perfectly in this recipe.

BREADING – The breading for this recipe is simple but offers a crisp, almost crunchy finish to the baked fish. We’re confident you probably already have the seasoning on hand, but we encourage you to plan in advance and track down BOB’S RED MILL ORGANIC MEDIUM GRIND CORNMEAL. Using cornmeal as the base for the breading keeps the fish all soft, tender and flaky in its crunchy crust.

COOK TIME – Use our suggested 15-minute cook time in a hot oven as a rough guide, although I swear it works like a charm. When making the recipe for the first time, feel free to test one piece of fish at the 10 or 12 minute mark to determine doneness.

THE SWEET POTATO CHIPS

SWEET POTATOES – Returning readers know I’m a big fan of sweet potatoes. They’re loaded with vitamins and minerals and make a nice alternative to other tuber varieties. The trick to making them crisp is to toss them first with cornstarch, then with extra virgin olive oil and garlic, and always bake in a hot oven. Serve ketchup on the side if you must, although I find these beauties sweet enough as they are.

ACCOMPANIMENTS

THE TARTAR SAUCE – Making your own tartar sauce is so easy you may laugh – go ahead – the simplicity of making this beloved condiment from scratch will put a smile on your face. One suggestion – please include some chopped capers as we have. Why miss this opportunity to the boost the flavour profile of the baked cod?

This HEALTHY FISH & CHIPS is made all the more enjoyable when you serve it with nothing more than your favourite salad. Looking for a great taste combination? Try our easy-to-prepare CREAMY COLESLAW recipe – you won’t be disappointed.

HEALTHY FISH & CHIPS – a wholesome alternative to the classic Friday staple.

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Ingredients & Amounts

  • 1 pound of Atlantic Cod, cut into 4-ounce pieces
  • For the breading:
  • 1 cup of Bob’s Red Mill medium-grind organic cornmeal
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1 teaspoon of salt
  • 1/8 teaspoon of cayenne pepper
  • 2 egg whites, whisked
  • For the tartar sauce:
  • 1 cup of mayonnaise
  • 1 tablespoon of relish
  • 1 tablespoon of capers, chopped
  • 1 teaspoon of paprika
  • juice of half a lemon
  • For the sweet potato fries:
  • 2 sweet potatoes, peeled and cut into ¼ inch wedges
  • 2 cloves of garlic
  • 2 tablespoons of cornstarch
  • 3 tablespoons of canola or vegetable oil
  • salt and pepper to taste

Instructions

  1. Prepare the tartar sauce: Place all of the ingredients for the tartar sauce into a small bowl and whisk together. Taste and adjust flavours with a bit more salt and lemon juice.
  2. Prepare the fish: Preheat oven to 425°F with oven racks in the middle and upper positions. Place all of the ingredients for the breading into a bowl, stir together, then transfer into a shallow bowl. Whisk egg whites together in a second small bowl. Smear about 1 teaspoon of the prepared tartar sauce onto the top of each piece of fish then dredge each piece lightly in the flour. Dip the dredged fish into the egg whites before coating it in the breading mixture. Transfer breaded fish onto a parchment-lined baking sheet. Place in oven on the top rack and bake for 15 minutes.
  3. Prepare the sweet potato chips: Place prepared sweet potatoes into a large zip-lock bag. Add corn starch, seal the bag and toss contents to evenly coat the potatoes. Open the bag and add the oil and garlic. Seal and toss again to coat. Transfer to a parchment lined baking sheet spreading the potatoes out in an even layer. Transfer to oven and bake for 20 minutes, turning the potatoes at the halfway mark.
  4. Suggested serving: Serve fish with a generous helping of sweet potato chips and a dollop of tartar sauce. Additional accompaniments can include coleslaw, lemon wedges and your favourite vinegar. Serve immediately.

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Nik Manojlovich

Nik is the creator, host and brains behind Weekend at the Cottage. He loves sharing his wisdom and experience about the things that interest him most.

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