A new take on a British classic. This healthy version of fish and chips is the perfect dish year-round.
Source: BigOven Editorial
Preheat oven to 400°F. Line a baking sheet with parchment paper.
Toss sliced potatoes with olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Spread potato wedges in a single layer on the baking sheet. Roast for 20 minutes, then flip and roast for 20 minutes more.
Meanwhile, prepare the breading for the fish. Set an oven-safe rack over a baking sheet and set aside. Melt butter in a saute pan. Add the panko and cook for about 5 minutes, stirring often, until golden brown. Place eggs and dijon mustard in a shallow dish, such as a pie pan, and lightly beat together. In a separate shallow dish, mix flour, toasted bread crumbs, 1/2 teaspoon garlic powder, 1/4 teaspoon salt, 1/4 teaspoon black pepper, paprika, and baking powder.
Dredge each piece of fish in the breadcrumb mixture, then egg wash, then a second coat in the breadcrumb mixture. Use your hands to press breadcrumbs on all sides of each piece of fish.
Place the breaded fish filets on the rack. Bake for 15 minutes or until the fish flakes with a fork and turns opaque. (Time this so the fish is going into the oven during the last 15 minutes of the potato bake time.)
Garnish the fish and potatoes with chopped parsley. Serve with lemon wedges, tartar sauce, ketchup, and/or malt vinega
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (402g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 575 | ||
Calories from Fat: 177 (31%) | ||
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Amt Per Serving | % DV | |
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Total Fat 19.6g | 26 % | |
Saturated Fat 5.3g | 26 % | |
Monounsaturated Fat 7.7g | ||
Polyunsanturated Fat 4.3g | ||
Cholesterol 287.4mg | 88 % | |
Sodium 515.8mg | 18 % | |
Potassium 1292.8mg | 34 % | |
Total Carbohydrate 62.2g | 18 % | |
Dietary Fiber 4.3g | 17 % | |
Sugars, other 57.9g | ||
Protein 37.1g | 53 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 575
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