Oven "Fried" Fish and Chips

3 Reviews
67% would make this recipe again

Fish and chips with tartare sauce.

«Fish and Chips», Britain's favourite take-away, is completely revisited here, to obtain a tasty but healthier result with no deep-frying.

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Preparation : 10 min Cooking : 30 min
570 calories/serving

Ingredients

2 potatoes, yukon gold, if available 400 g
1 egg whites, for the chips 2 tbsp
1/4 tsp paprika, for the chips 1 g
1/2 tsp salt, for the chips 2 g
1/2 tbsp canola oil, for the baking sheet and the rack 8 mL
parchment paper, for the sheet
300 g cod fillet, or hake
1 egg whites, for the fish 2 tbsp
1/4 cup milk, partly skimmed, 2%, for the fish 65 mL
4 tbsp cornstarch, for the fish 30 g
4 tbsp cornmeal (polenta), for the fish 30 g
3/4 tsp paprika, for the fish 2 g
1/4 tsp cayenne pepper, for the fish 1 g
vegetable oil spray, for the fish
65 mL Tartare Sauce 1/4 cup

Before you start

Time well the potato and fish preparation so that the fish is baked during the last 15 min of potato baking.

Method

Preheat the oven to 260°C/500°F. Line with parchment paper a large baking sheet then oil it lightly. Start baking the potatoes. Prepare the fish during the first 15 min of potato baking. Bake the fish with the potatoes during the last 15 min of potato baking.

Oven «fried» chips

  1. Cut the potatoes in half lengthwise, then cut each half into 4-6 wedges. It is important to cut them into wedges of similar size so that they will all cook evenly and be done at the same time.
  2. In a deep dish, whisk the egg white with the paprika and salt. Add the potato wedges and coat them well with the egg white mixture. Transfer them to the baking sheet. Don't crowd the potatoes on the sheet or they will steam and not turn golden-brown.
  3. Bake on the bottom oven rack 15 min, then turn the potatoes and bake an additional 15 min.

Oven «fried» fish

  1. Cut the fish into servings.
  2. Prepare 2 shallow dishes: beat the egg and milk in one dish, then combine the cornstarch, cornmeal, spices, and a pinch of salt in the other dish. Dip one fish piece at the time, first in the dry mixture, then in the egg mixture. Let the excess egg drip off before coating the fish in the dry mixture again. Turn the fish to coat both sides.
  3. Put the fish on an oiled rack of a broiler pan and spray them evenly with a vegetable oil spray. Bake the fish for 15 min on the top oven rack.
  4. Take the fish and chips out of the oven. Add salt to taste. Serve with the tartar sauce on the side.

Nutrition Facts Table

per 1 serving (370 g)

Amount

% Daily Value

Calories

570

Fat

18 g

28 %

Saturated 2.9 g
+ Trans 0.1 g

15 %

Cholesterol

70 mg

Sodium

690 mg

29 %

Carbohydrate

64 g

21 %

Fibre

6 g

25 %

Sugars

5 g

Net Carbs

58 g

Protein

38 g

Vitamin A

19 %

Vitamin C

29 %

Calcium

11 %

Iron

23 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E
Good source of  :
Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin D, Vitamin K, Zinc
Source of  :
Calcium, Copper, Omega-3, Vitamin C
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 0
Milk and Alternatives 0
Meat and Alternatives 4
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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3 Reviews (3 with rating only) 67% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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