Baked Fish and Chips – Healthier Choice
There are a few versions of Fish and Chips, that I absolutely adore. My Crumbed fish and chips for example, which my kids love. It is darker and more seasoned with a special jalapeño sauce marinade. This baked version however, is made more simplified. Seasoned very lightly, and baked so that it’s healthier. And it’s still so yummy! I make this when I am pressed for time. If making home made fries, make sure to soak the cut fries in water before baking. I love using my new crinkle cutter!
Baked Fish and Chips – Healthier Choice
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Recipe Name: Baked Fish and Chips
Recipe Type: Baked / Fish
Author: Shana c/o Recipes ‘R’ Simple
Prep time:
Soaking time: 3 hours
Cook time:
Total time:
Yield: (2 -3 servings)
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Ingredients:
FISH:
- 400 gms firm fish fillet like cod or dory
- ¹/3 tsp dijon mustard
- 1 ¼ tsp lemon juice
- ¹/3 tsp white pepper powder
- ¹/3 tsp salt
- 2 cups bread crumbs or panko
- 1 cup flour – wheat or all purpose
- 1 tsp baking powder
- 1 egg, beaten
- ¼ cup milk
CHIPS:
- 200 gms potatoes, cut into thin or crinkle cut fries
- ½ tsp salt
- ½ tsp black pepper
- 2g black pepper
- oil for brushing
TARTAR SAUCE:
- 5Tbsp mayyonaise (lowfat)
- 1 Tbsp gherkins or pickles chopped
- 1 Tbsp capers
- 1 Tbsp chopped parsley
- 1-2 tsp lemon juice
- ¹/8 tsp white pepper powder
Method:
- Slice the peeled potatoes into desired shapes and soak in cool water for 3 hours.
- Combine all the ingredients for the tartar sauce in a bowl. Chill till ready to eat.
- Preheat oven to 170 º c / 338 ºF.
- Marinate the cleaned, rinsed and drained fish fillets with salt, pepper, dijon mustard and lemon juice.
- Put the flour mixed with baking powder in one plate, the breadcrumbs in another.
- Mix the egg with milk in another shallow bowl.
- Season the flour with salt and pepper.
- Dip the fillets, first in the flour, then the beaten egg and milk mixture and lastly in the breadcrumb mixture.
- Make sure to coat evenly.
- Prepare a baking tray brushed lightly with oil.
- Arrange the fish fillets on this.
- Place in the oven and bake for 20 – 25 minutes. Watch the color.
- Meanwhile, drain the fries on paper towel.
- Place on another oiled baking tray and toss lightly in the oil. Or spray oil over the fries lightly.
- Once the fish is taken out, reduce oven temperature to 100 º c / 212 ºF.
- Place the fries in the oven and bake for 15- 20 minutes.
- Serve the Baked Fish and Chips with the tartar salad , mixed veg and slaw as desired.
Baked Fish and Chips – Healthier Choice
- The key to the best Fish and Chips is to use the Freshest fish fillets!
Key Ingredients: Fish, Potato, Flour, Breadcrumbs, Seasoning, Mayonnaise
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