Healthier Fish And Chips Recipes
BAKED FISH AND CHIPS
Baking fish and chips is not only easier and less messy than frying, but it also has the distinct advantage of allowing you to cook both fish and potatoes at the same time in your oven. The key to getting the crunchiest fries is to cut them thin (leave the skin on for extra flavor) and spread them out in one layer onto a preheated sheet pan to jump-start the crisping. (If you want to save a few minutes, start the potatoes in the oven while you prepare the fish.) We've paired this dish with a piquant horseradish tartar sauce, but ketchup works well, too, particularly for the grade-school set.
Provided by Melissa Clark
Categories dinner, finger foods, main course
Time 1h
Yield 4 servings
Number Of Ingredients 19
Steps:
- Make the horseradish tartar sauce: In a small bowl, whisk together all of the ingredients. Cover and refrigerate until ready to use.
- Prepare the fish and chips: Arrange 2 oven racks in the top and bottom third of the oven. Place a large rimmed baking sheet on the lower rack and heat oven to 500 degrees.
- In a large skillet over medium heat, warm 2 tablespoons oil. Stir in panko, thyme, garlic and 1/2 teaspoon pepper. Cook, stirring frequently, until crumbs are evenly dark golden brown, about 5 minutes. Transfer immediately to a bowl.
- In a separate bowl, whisk together mustard and eggs. Place flour in a third bowl.
- Grease an oven-safe wire rack with oil and place it over another rimmed baking sheet. Season fish with 1 teaspoon salt and 1/2 teaspoon pepper. Dredge each piece of fish in the flour, then mustard mixture, then panko mixture, making sure it is well coated with each one before moving to the next. Transfer fish to the wire rack. (You can bread the fish up to 4 hours ahead; store in the refrigerator, uncovered, either on the rack or just on a plate.)
- In a large bowl, toss together potatoes, the remaining 4 tablespoons oil, 1/2 teaspoon salt and 1/2 teaspoon pepper. Carefully spread potatoes out on the preheated baking sheet and return to oven's lower rack. Roast until slightly golden and crispy, tossing after 15 minutes.
- Reduce oven temperature to 425 degrees and transfer the second pan, with the fish still on the wire rack, to oven's top rack. Bake until fish is flaky and golden and potatoes are well browned and tender, about 10 to 15 minutes more.
- Salt fish and potatoes immediately after removing from oven. Serve hot, with tartar sauce alongside for dipping.
Nutrition Facts : @context http, Calories 917, UnsaturatedFat 39 grams, Carbohydrate 78 grams, Fat 49 grams, Fiber 5 grams, Protein 42 grams, SaturatedFat 8 grams, Sodium 1097 milligrams, Sugar 2 grams, TransFat 0 grams
HEALTHY FISH & CHIPS WITH TARTARE SAUCE
A perfectly healthy Friday night special meal for two, fish and chips
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 45m
Number Of Ingredients 8
Steps:
- Heat oven to 200C/fan 180C/gas 6. Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp. Put the fish in a shallow dish, brush lightly with oil, salt and pepper. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking.
- Meanwhile, mix the capers, yogurt, remaining parsley and lemon juice together, set aside and season if you wish. To serve, divide the chips between plates, lift the fish onto the plates and serve with a spoonful of yogurt mix.
Nutrition Facts : Calories 373 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 41 grams carbohydrates, Fiber 3 grams fiber, Protein 35 grams protein, Sodium 0.96 milligram of sodium
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