Don't miss another issue…      Subscribe

Baked Fish and Chips

 
Baked Fish and Chips
79

These baked fish and chips have much less fat and calories than deep-fried ones, but it still tastes delicious, and this time you don't have to feel guilty about it.

Yield

2

servings

Prep

10

min

Cook

35

min

Ready

45

min

Trans-fat Free, Low Carb, Low Sodium
 

Ingredients

2 slices whole wheat bread
*
1 x all-purpose flour
for dusting
*
1 large egg whites
beaten
8 ounces fish fillets
2 filliets
2 tablespoons olive oil
2 each russet potatoes
peeled and cut into wedges
*
1 x salt and black pepper
to taste
*
Yogurt dipping sauce:
cup greek yogurt
or regular yogurt
1 tablespoon parsley leaves
freshly chopped
1 x lemon slice
to serve
*

Directions

Preheat the oven to 350℉ (180℃).

Toss the potato with olive oil, salt and black pepper on a sprayed large baking until well coated.

Bake for 20 to 25 minutes or until golden, slightly brown and fork tender.

Meanwhile whisk together the yoghurt and parsley until well combined and keep refrigerated before serving.

Add the bread in a food processor and process until finely crumbled.

Transfer the bread crumbs to a large plate.

Place the flour and egg white in two separate bowls.

Coat the the fish with the flour, shake off the excess, dip into the egg white, then roll in the breadcrumbs to make sure the fillet is well and evenly coated with bread crumbs.

Place the fish on a sprayed baking sheet or lined with parchment paper.

Once the potatoes are done, remove from the oven. Set aside.

Bake fish for about 15 minutes or until golden and fish flakes easily when tested with a fork in the thickest part.

Divide the fish and chips between the serving plates.

Serve warm with the yoghurt sauce.

Squeeze fresh lemon juice over the fish fillet.

 

* not incl. in nutrient facts

Reviews

over 4 years

Instead of deep-fry, baked the fish fillet and potato chips in the oven, and they came out delicious. The fish was flakey and moist on the inside, crispy on the outside. The potato chips came out golden, brown and crispy with a creamy texture.

Served them with a tangy and refreshing yogurt-parsley dip, so good!

Add review

 

 

Comments

Nutrition Facts

Serving Size 184g (6.5 oz)
Amount per Serving
Calories 24957% of calories from fat
 % Daily Value *
Total Fat 16g 24%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 59mg 20%
Sodium 138mg 6%
Total Carbohydrate 1g 1%
Dietary Fiber 0g 0%
Sugars g
Protein 49g
Vitamin A 4% Vitamin C 7%
Calcium 7% Iron 3%
* based on a 2,000 calorie diet How is this calculated?

 

Add Photo

Up to 1MB in size, .jpg format

 

Live Feed