Oven-baked fish 'n' chips
Oven-baked fish 'n' chips is a healthier take on the classic British dish, featuring crispy baked potatoes and lightly coated white fish. This simple recipe is perfect for a nutritious family meal, combining satisfying flavors with minimal oil.
Cook time 40 min
Prep time 20 min
Ingredients:
1 short spray cooking spray oil3 potatoes
1 lb white fish
1 egg
1/4 cup all-purpose white wheat flour
2 tbsp bread crumbs
Oven-baked fish 'n' chips is a healthier version of the classic British comfort food that skips the deep frying in favor of baking. Using fresh white fish and simple ingredients, this recipe offers a nutritious, flavorful meal that's perfect for a family dinner or a weekend treat. With crispy potatoes and a light, crunchy fish coating, you won't miss the extra oil and calories.
Instructions:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly spray it with cooking spray oil.
- Wash and peel the potatoes (if desired), then cut them into even-sized sticks or wedges to resemble traditional chips.
- Place the cut potatoes in a bowl of cold water to soak for about 10 minutes. This helps remove excess starch and makes them crispier.
- Drain the potatoes and pat them dry with a clean kitchen towel.
- Spread the dried potato pieces evenly on the prepared baking sheet.
- Lightly spray the potatoes with cooking spray oil and toss them to ensure they are coated evenly.
- Bake in the preheated oven for about 25-30 minutes, turning them halfway through, until they are golden brown and crispy.
- While the potatoes are baking, pat the fish fillets dry with paper towels.
- In a shallow dish, whisk the egg.
- In another shallow dish, mix together the flour and bread crumbs.
- Dip each fish fillet first into the flour and bread crumb mixture, making sure it is well-coated.
- Then dip the fillets into the egg, allowing any excess to drip off.
- Finally, coat the fillets once more in the flour and bread crumb mixture.
- Place the coated fish fillets on another baking sheet lined with parchment paper or sprayed with cooking spray oil.
- Lightly spray the top of the fillets with cooking spray oil.
- Bake in the oven for 12-15 minutes, or until the fish is cooked through and the coating is golden and crispy. The fish should easily flake with a fork.
- Once both the fish and chips are cooked to perfection, remove them from the oven.
- Serve the oven-baked fish and chips immediately, perhaps with a side of tartar sauce, lemon wedges, and some peas for a complete meal.
Oven-baked fish 'n' chips is an excellent way to enjoy a beloved classic without the guilt. Easy to prepare and packed with flavors, this dish makes a delightful meal that the entire family can enjoy. The combination of crispy, golden potatoes and perfectly baked, breaded fish is sure to become a favorite in your dinner rotation.
Oven-baked fish 'n' chips FAQ:
Common options for this recipe include cod, haddock, and tilapia. These fish have a mild flavor and result in a flaky texture when baked.
The fish is cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). The coating should be golden brown and crispy.
Yes, you can store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven to retain crispiness.
You can use whole wheat flour or a gluten-free flour blend if desired. However, the texture may differ slightly.
Make sure to soak the potato sticks in water for 10 minutes to remove excess starch. Additionally, ensure they are thoroughly dried before baking and toss them in cooking spray evenly.
Cooking Tips:
- Choose a firm white fish such as cod, haddock, or tilapia for best results.
- For extra crispiness, soak the sliced potatoes in cold water for 30 minutes before baking to remove excess starch.
- Pat the fish dry with paper towels before breading to ensure the coating sticks well.
- Use parchment paper or a silicone baking mat to line your baking sheet for easier cleanup and to prevent sticking.
- Season the flour and bread crumbs with your favorite spices, such as paprika, garlic powder, or parsley, to add more flavor to the fish.
- Turn the potatoes halfway through baking to ensure even crisping.
Nutrition Facts
4 ServingsCalories 340kcal
Protein 27g
Carbohydrates 36g
Fiber 3.72g
Sugar 1.74g
Fat 9g
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