Healthy Fish + Chips
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • 1 lb. fresh or thawed frozen skinless cod fillets (or other firm white fish- like haddock or pollack)
  • 1 medium sweet potato (cut crosswise into ⅛-inch slices)
  • 1 medium potato (cut crosswise into ⅛-inch slices)
  • 2Tbsp olive oil- divided
  • ¼ cup all purpose flour
  • 1 egg white, beaten
  • 2 Tbsp. almond milk ( or your favorite variety of dairy or non-dairy milk)
  • ¼ cup bread crumbs
  • ¼ cup finely chopped almonds*
  • 1 tsp. snipped fresh thyme
  • ⅛ tsp cayenne pepper (more to taste) or sub lemon pepper if heat is not your thing
  • fresh rosemary (for garnish-potatoes) optional
  • lemon wedges (optional)
  • sea salt and pepper to taste
  • tartare sauce for dipping- if desired
Instructions
  1. Preheat oven to 450F. Line a baking sheet (large) with foil. Spray a 9x9x2 inch baking pan lightly with nonstick cooking spray. Set both pans aside. Rinse fish; dry by lightly patting with paper towels. Cut into 4 pieces (if necessary). Measure thickness of fish fillets (will determine how long to cook).
  2. In a large bowl (or ziplock bag) coat sweet potato and potato slices with 1 Tbsp olive oil. Arrange slices in a single layer on the prepared baking sheet. Salt (with sea salt) and pepper to taste. Bake potato slices until browned and crisp (approx. 15 - 20 min.) Check frequently and remove any slices that have browned more quickly. Remove from baking sheet and let cool. .
  3. Line up 3 shallow bowls/dishes. In first bowl add flour. In second bowl combine egg white and almond milk. In third bowl combine bread crumbs, almonds, snipped fresh thyme and cayenne. Dip each piece of fish in the flour, followed by the egg and finally into the bread crumb mixture. Place in the prepared baking dish and drizzle with remaining 1 Tbsp olive oil.
  4. Bake fish for 4-6 min. per ½-inch thickness of fish (until fish flakes easily when tested with a fork).
  5. Serve fish with potato chips (and tartare sauce- if desired). Garnish fish with extra fresh thyme or lemon wedges (optional). Garnish potato chips with extra sea salt, cracked pepper and snipped fresh rosemary if desired.
Notes
* you can purchase finely chopped almonds. I prefer a rougher chop and usually do it myself by placing whole or sliced almonds in a ziplock bag, placing the bag on a cutting board with a kitchen towel covering the ziplock and "smash" the almonds with a hammer (very high tech! )
Nutrition Information
Serving size: ¼ of recipe Calories: 275 Fat: 8.09 g Saturated fat: 1.1 g Carbohydrates: 20.7 g Sugar: 3.0 g Sodium: 128.0 mg Fiber: 2.2 g Protein: 28.7 g Cholesterol: 62.4 mg
Recipe by Simple Healthy Kitchen at https://www.simplehealthykitchen.com/healthy-oven-baked-fish-chips/