Ditch the deep fryer and try a healthy, easy version of baked fish and chips. This family favourite is ready in less than 30 minutes.
Ingredients
2–3 large russet potatoes
canola oil, for cooking
1 lb. thin whitefish filets, such as sole or cod
2 eggs
1 cup Panko or other
dry breadcrumbs
salt and pepper
lemon wedges (for garnish)
Directions
Preheat the oven to 450˚F. Place a heavy, rimmed baking sheet inside to heat.
For the chips, cut the unpeeled potatoes into 1/4-inch wide sticks; transfer to a large bowl and drizzle with oil. Toss with your hands to coat the potatoes well. Remove the hot sheet from the oven and carefully spread the oiled potatoes out in a single layer. Sprinkle with salt. Set potatoes to roast for 20 minutes, tossing once or twice with a heatproof spatula or tongs.
For the fish, Break the eggs into a shallow bowl and beat them lightly with a fork. Put the Panko into another shallow bowl and season with salt and pepper. Cut filets into pieces or strips the size you’d like them to be. Dip each piece of fish into the egg, then lift it out and let the excess drip off. Lay it into the dish of Panko and turn to coat completely. Place coated filets on a parchment-lined baking sheet. By now the potatoes should be done. Remove and keep warm on the hot sheet, covering with tin foil if necessary. Set fish into oven for 8–10 minutes, or until the fish is just cooked through.
Remove fish from oven and serve immediately with roasted potato fries and lemon wedges. Cole slaw makes a nice side. Serves 4.
Fish & Chips (per serving): 420 calories, 9.8 g fat (1.4 saturated, 5.3 g monounsaturated, 3.1 g polyunsaturated), 95 mg cholesterol, 51.8 g carbohydrate, 29 g protein, 5.3 g fibre.
Originally published in ParentsCanada magazine, February 2014. Updated in March 2024.
