2 sweet potatoes, peeled and cut into ¼ inch wedges
2 garlic cloves
2 tablespoons cornstarch
3 tablespoons canola or vegetable oil
salt and pepper to taste
Takes ,
serves 4.
Instructions
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.
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.
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.
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.
Healthy Fish & Chips
Ingredients
1 pound Atlantic Cod, cut into 4-ounce pieces
For the breading:
1 cup medium-grind cornmeal
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1/8 teaspoon cayenne pepper
2 egg whites, whisked
For the tartar sauce:
1 cup mayonnaise
1 tablespoon relish
1 tablespoon capers, chopped
1 teaspoon paprika
juice of half a lemon
For the sweet potato fries:
2 sweet potatoes, peeled and cut into ¼ inch wedges
2 garlic cloves
2 tablespoons cornstarch
3 tablespoons canola or vegetable oil
salt and pepper to taste
Directions
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.
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.
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.
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.
Healthy Fish & Chips
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Cod fillets breaded in crispy cornmeal, oven-roasted with sweet potato fries…
This recipe for HEALTHY FISH & CHIPS is tasty and good for you too!
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 for HEALTHY FISH & CHIPS easy to replicate. Simply consider the following:
THE BAKED FISH
FRESH FISH
Although we used sustainably caught ATLANTIC COD for this recipe, you can also use haddock or halibut and expect the same results. 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. 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
1 pound Atlantic Cod, cut into 4-ounce pieces
For the breading:
1 cup medium-grind cornmeal
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1/8 teaspoon cayenne pepper
2 egg whites, whisked
For the tartar sauce:
1 cup mayonnaise
1 tablespoon relish
1 tablespoon capers, chopped
1 teaspoon paprika
juice of half a lemon
For the sweet potato fries:
2 sweet potatoes, peeled and cut into ¼ inch wedges
2 garlic cloves
2 tablespoons cornstarch
3 tablespoons canola or vegetable oil
salt and pepper to taste
Directions
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.
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.
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.
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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