Healthy Oven Baked Fish and Chips - A lightened up version of the classic. Perfectly flaky white fish with a light, crispy seasoned coating. Oven baked (vs. deep frying) makes this recipe a healthier version and also keeps things simple. The crispy oven baked potato/sweet potato chips cook right along side the fish, making dinner prep a snap.
Food memories...have you ever had them? You know when you smell or taste a particular food and it almost teleports you to a specific past experience?
For me..fish and chips takes me back to Reykjavik Iceland..what? that’s a strange association? I know!
Although I didn't really realize that I had that strange association until I was making these Healthy Fish and Chips. More like biting into the perfectly flaky white fish dusted with a seasoned crunchy almond coating when I was finding myself thinking about and almost feeling like I was sitting in a quaint restaurant in Reykjavik harbor.
And then it hit me....It was in Reykjavik that I has some of the most amazing Fish and Chips...ever!
I’m not normally a huge fan of ‘fried’ foods but when I was doing a little research for my trip to Iceland I found out that Reykjavik is famous for their Fish and Chips. So much so that TripAdvisor actually had a whole category dedicated to "Best Fish and Chips in Reykjavik", and a few of the top contenders in the category were also listed on the "must try" list of restaurants in Reykjavik. Needless to say, I knew I was going to HAVE to have some Fish and Chips.
With so many options on where to try Fish and Chips in Reykjavik, I ended up selecting Icelandic Fish and Chips (updated: sadly no longer in business). Mostly because they seemed to have the lightest (read not SO deep fried) version. They use an organic Spelt batter which makes for a light crispy batter allowing the flavor of the fish to shine through.
Reykjavik Harbor Reykjavik, Iceland
Fresh fish is brought in every morning and listed on the black board. Different types of fish daily depending on what is in season and what was caught that day. Limited quantities of fish are available and to get the best choice (or any fish and chips at all) you have to arrive early. I did and was blown away at just how amazing the fish and chips were. To top it all off they were served with hand cut crispy potatoes that were oven roasted in olive oil , chopped fresh parsley and Saltverk salt (Sea salt produced with geothermal energy from hot geysers in Iceland- how cool is that?!).
This version of Healthy Oven Baked Fish and Chips may be lightened up but it's not skimping on flavor!. Mild flaky Cod ( or use your favorite mild white fish like haddock or pollack- or go out on a limb and use salmon or halibut) is coated in a light and crispy "batter" ( coconut milk, bread crumbs, egg whites, chopped almonds, a pinch of cayenne pepper and fresh thyme) and oven baked to golden perfection.
The "chips" are thinly sliced potato and/or sweet potato chips that are baked right along side the fish and garnished with sea salt and fresh rosemary.
Visiting Iceland was amazing. I hope many of you have or will have the opportunity to take in the breathtaking beauty. The blues of the sky and the sea are a color blue I have never seen before. The Blue Lagoon geothermal pool, the geysers of Gullfoss , the Northern Lights (aurora borealis) oh I could go on and on!
If you have any upcoming plans to travel from the USA to Europe (or vice versa) check out Iceland Air. They have a special deal where you can layover in Iceland for up to 7 days for no additional cost. FYI..I'm not affiliated with Iceland Air or anything Iceland..I just really enjoyed my stay there! and the Fish and Chips 🙂
Healthy Fish + Chips
- 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 1/8-inch slices
- 1 medium potato cut crosswise into 1/8-inch slices
- 2 Tbsp 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
- 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).
- 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. .
- 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.
- Bake fish for 4-6 min. per 1/2-inch thickness of fish (until fish flakes easily when tested with a fork).
- 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.
- recipe adapted from BHG Cook Healthy (April 2015)
Leave a Reply