Oven-baked fish fingers and chips
Enjoy a healthy take on a classic comfort food with this oven-baked fish fingers and chips recipe. Golden, crispy fish fingers made from white fish, paired with homemade potato chips, cherry tomatoes, and creamy avocado. Perfect for a nutritious and delicious family meal!
- 07 Mar 2024
- Cook time 15 min
- Prep time 20 min
- 4 Servings
- 9 Ingredients
Looking for a healthier alternative to the classic fish and chips? Oven-baked fish fingers and chips offer a nutritious, delicious, and easy-to-make meal that the whole family will love. Packed with protein and healthy fats, this recipe includes white fish, potatoes, bread crumbs, and a fresh avocado-tomato side. Let’s dive into how to create this mouthwatering dish!
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Wash and peel the potatoes. Cut them into thin chip shapes.
- Place the potato chips on a baking tray and give them a light spray of cooking oil. Toss them around to ensure they are evenly coated.
- Bake the chips in the preheated oven for about 25-30 minutes, turning halfway, until golden and crispy.
- While the chips are baking, cut the white fish into finger-sized strips.
- Set up a breading station with three shallow bowls: one with flour, one with the beaten egg, and one with bread crumbs.
- Dredge each fish strip in the flour, then dip it in the beaten egg, and finally coat it with bread crumbs, pressing gently to adhere.
- Place the breaded fish fingers on a separate baking tray lined with parchment paper or lightly sprayed with cooking oil.
- Place the tray with fish fingers in the oven alongside the potato chips. Bake for about 15-20 minutes, or until the fish fingers are golden brown and cooked through.
- While the fish fingers and chips are baking, halve the cherry tomatoes.
- Cut the avocado in half, remove the pit, and scoop out the flesh. Dice the avocado and place it in a bowl. Add the lemon juice and mix gently to coat the avocado.
- Once the fish fingers and chips are done baking, remove them from the oven.
- Serve the fish fingers alongside the baked chips. Add the cherry tomatoes and the lemon-avocado mixture on the side.
Tips:
- For extra crispy fish fingers, double-coat them with flour and bread crumbs.
- Try to cut the potatoes into even-sized pieces to ensure they cook evenly.
- If you prefer, you can add spices such as paprika or garlic powder to the bread crumbs for additional flavor.
- Preheat the oven thoroughly before baking to ensure even cooking.
- You can use a cooking spray to lightly coat the fish fingers and chips to ensure they get a nice golden crust.
- Serve with a simple homemade tartar sauce or a squeeze of fresh lemon juice for added zest.
Enjoy your oven-baked fish fingers and chips, a healthy twist on a classic favorite. This recipe is not only nutritious but also incredibly satisfying, making it perfect for family dinners or casual get-togethers. Don't forget to garnish with a squeeze of lemon juice on top for that perfect tangy finish!
| Nutrition Facts | |
|---|---|
| Serving Size | 330 grams |
| Energy | |
| Calories 530kcal | 21% |
| Protein | |
| Protein 30g | 19% |
| Carbohydrates | |
| Carbohydrates 70g | 19% |
| Fiber 8g | 22% |
| Sugar 4.63g | 5% |
| Fat | |
| Fat 16g | 19% |
| Saturated 2.83g | 9% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 63ug | 7% |
| Choline 130mg | 23% |
| Vitamin B1 0.73mg | 61% |
| Vitamin B2 0.44mg | 34% |
| Vitamin B3 8mg | 49% |
| Vitamin B6 0.78mg | 46% |
| Vitamin B9 130ug | 33% |
| Vitamin B12 1.14ug | 47% |
| Vitamin C 27mg | 31% |
| Vitamin E 1.52mg | 10% |
| Vitamin K 18ug | 15% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.43mg | 0% |
| Iron, Fe 4.03mg | 37% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 440mg | 35% |
| Potassium, K 1120mg | 33% |
| Selenium, Se 30ug | 54% |
| Sodium, Na 400mg | 27% |
| Zinc, Zn 2.49mg | 23% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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