Healthy Fish And Chips Recipes
HEALTHIER FISH AND CHIPS
Shallow frying the fish and baking rather than frying the chips makes our skinny fish and chips lighter so you can enjoy this delicious British takeaway classic without feeling too guilty. An easy, healthier way to enjoy a taste of British seaside!
Provided by olivemagazine
Categories Dinner
Time 40m
Yield Serves 4
Number Of Ingredients 9
Steps:
- Heat the oven to 200C/fan oven 180C/gas 6. Toss the potato with 1 tbsp oil, paprika and some seasoning. Put on a baking tray and cook for 30 minutes, turning once, until golden and tender.
- Mix the breadcrumbs and lemon zest, season then tip onto a plate. Put the flour on another plate and the egg in a shallow bowl.
- Dust the fish in the flour, dip in egg, then coat in breadcrumbs. Heat 1 tbsp oil in a large non-stick frying pan and fry the fish for 2 minutes on each side until it is crisp and golden brown. Transfer the to a baking tray and cook on a shelf above the chips for 8-10 minutes depending on thickness. Serve with chips and lemon wedges.
Nutrition Facts : Calories 350 calories, Fat 8.6 grams fat, Carbohydrate 40.6 grams carbohydrates, Fiber 2 grams fiber, Protein 30 grams protein, Sodium 0.74 milligram of sodium
HEALTHY FISH AND CHIPS RECIPE
Healthy fish and chips is a lightened up version of a Friday night fish supper. The flavour packed crumb coating is a great alternative to batter.
Provided by Jess Findlay
Categories Dinner
Time 50m
Yield Serves: 2
Number Of Ingredients 7
Steps:
- Heat oven to 200ºC/400ºF/Gas 6. To make the chips, peel the sweet and regular potatoes and cut into finger sized chips. Arrange the chips on a baking tray and drizzle with 2 tbsp olive oil, season well with salt and pepper, then roast for 20 mins until crispy.
- Meanwhile, blitz the almonds in a small food processor, until roughly ground, then combine with the breadcrumbs, parsley, garlic, Parmesan and beaten egg.
- Spread the bread topping over the fish fillet and bake in the hot oven for 15 mins. Pop under the grill for a few mins if the topping needs to crisp up a little more.
- Serve the cooked fish with the chips and your choice of ketchup, mayo, or tartare sauce.
Nutrition Facts : @context https, Calories 536 Kcal, Fat 24 g, SaturatedFat 5 g, Carbohydrate 45 g
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
DR. OZ HEALTHY FISH AND CHIPS
Make and share this Dr. Oz Healthy Fish and Chips recipe from Food.com.
Provided by holderfit
Categories < 30 Mins
Time 17m
Yield 2 serving(s)
Number Of Ingredients 15
Steps:
- Position racks onto the upper and lower third of the oven and preheat to 450°F Cover one baking sheet with aluminum foil and place on lower rack so it heats up.
- Slice potato into 1/4-inch thick rounds and toss with olive oil. Mix thyme, garlic powder, salt and cornstarch together and toss evenly with potatoes. Place on hot baking sheet and on the bottom rack in the oven. Cook for 30 min, flipping the potato slices half way through.
- For Fish: Mix mayo, Old Bay, cayenne pepper, lemon juice and water in a small bowl. Add more water, one teaspoon at a time, until you have a smooth and lightly thickened consistency. Place the flour and the panko breadcrumbs in separate shallow bowls and dip cod strips into flour, removing excess flour. Then dip into the mayonnaise mixture and finally in the breadcrumbs, making sure to press the panko into the fish so that it adheres.
- Place fish strips on a baking sheet lined with parchment paper and spray with PAM non-stick spray. Place on the top rack of the oven and cook for 6-10 minutes, depending on the thickness of the fish, until fully cooked. If needed, broil for 1 minute so that the fish are browned.
- Remove fish and chips from oven and serve immediately.
Nutrition Facts : Calories 586.2, Fat 7.9, SaturatedFat 1.4, Cholesterol 73.7, Sodium 1367.2, Carbohydrate 83.1, Fiber 5.3, Sugar 4.3, Protein 43.2
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