Healthy Fish and Chips Recipe

Two fillets of fish in golden bread crumbs sat on a pile of homemade oven chips

5 from 7 votes

Healthy Fish and Chips Recipe

This healthy fish and chips recipe is a great way to enjoy a chip shop-style meal without the guilt. The fish is lightly coated in breadcrumbs and the chips are hand cut and tossed in a little oil. Both are baked in the oven until crisp and golden brown. Have these healthy fish and chips on the table in just 45 minutes, perfect for a mid week meal that is both easy and healthy.

Course Dinner, Main Course

Cuisine British

Prep Time 15

Cook Time 30

Total Time 45

Servings people

Calories 569kcal

Author By: Debbie Jones

Equipment

3 shallow bowls for flour, eggs and breadcrumbs
2 baking trays
Large mixing bowl for chips
Spatula

Ingredients

For the Fish

50 g plain flour
Pinch of salt and pepper
1 egg whisked
50 g breadcrumbs
2 white fish fillets cod or haddock

For the chips

2 large potatoes
1 tablespoon olive oil
Pinch of salt and pepper

For the peas

200 g frozen garden peas
1 teaspoon dried mint
10 g butter

Metric - US Customary

Instructions

Pre heat the oven to 200°C (400°F). Line up 3 medium shallow bowls and a baking tray. Put the flour in one bowl, whisked egg in the second and breadcrumbs in the third. Season the flour with salt and pepper.
Take the first fish fillet and place in the flour bowl, turn the fillet and fully coat in the flour.
Transfer the fillet to the egg bowl and turn to fully coat.
Then transfer the fish from the egg bowl to the bread crumbs bowl. Turn in the bowl and coat with bread crumbs all over.
Shake the fillet to remove any excess breadcrumbs then carefully place on a baking tray. Repeat with the second fillet. Set the breadcrumbed fish to one side whilst the chips are prepared.
Leave the skins on the potatoes and slice into chip shapes. Place the chips into a bowl and toss in olive oil, salt and pepper.
Transfer the chips to a second tray. Then place both the fish tray and chips tray into the preheated oven and cook for 30 minutes or until golden brown. Turn half way through.
Prepare the peas when the fish and chips have 5 minute left in the oven. Place the frozen garden peas in a small pan, cover with water and simmer for 2-3 minutes or until cooked.
Drain the peas then add dried mint and butter then mix and use a masher to 'smash'.
Serve the fish and chips on a board with peas in a bowl at the side.

Notes

Expert tips

Try to buy fillets which are thick/fat rather than long.
Use floury potatoes for the chips.
If you don't want to use flour in this recipe then pat the fish dry with kitchen towel before coating in the egg. However, I do recommend using the flour to ensure a proper coating of egg, which in turn provides the perfect sticky surface for the breadcrumbs.
Slice the chips to a similar size so that they cook evenly.
Line trays with greaseproof paper to help stop the fish and chips from sticking during cooking.
Turn the chips and fish a couple of time during cooking to stop the chips sticking to the tray and to ensure even colouring on the breadcrumbs.

Is oven baked fish heathy? Fish is fantastic source of protein and if its a white fish then its also low in fat. However, the local chippy load the fish with fat by coating in batter and deep frying in oil. Coating in flour, eggs and breadcrumbs and then baking, substantially reduces calories and fat so making this method a lot healthier than the chippy method.

Can you reheat this recipe? I don't recommend reheating this recipe as the fish is likely to dry out. You can however prepare everything up to the point when it all goes in the oven. Then wrap the trays in cling film (plastic wrap) and place in the fridge until you are ready to bake. Before baking, remove the trays from the fridge and allow to stand on the side for 30 minutes to come to room temperature.

Is this recipe gluten free? The bread crumb coating in this recipe uses flour and bread crumbs, which both contain gluten. To make this recipe gluten free replace with gluten free flour and gluten free breadcrumbs. You can also leave out the flour if you prefer, see expert tips above.

Nutrition