Oven-baked fish fingers and chips
Oven-baked fish fingers and chips offer a healthier twist on a classic meal, featuring crispy fish strips and seasoned potato chips. Served with a fresh avocado and cherry tomato side, this dish is both nutritious and easy to prepare.
Cook time 15 min
Prep time 20 min
Ingredients:
2 potatoes1 short spray cooking spray oil
12 oz white fish
1/2 cup all-purpose white wheat flour
2 cups bread crumbs
1 egg
1/2 cup cherry tomatoes
1 avocado
1 tbsp lemon juice
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!
Instructions:
- Preheat your oven to 400°F (200°C).
- Wash and peel the potatoes. Cut them into 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.
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!
Oven-baked fish fingers and chips FAQ:
Bake the potato chips for about 25-30 minutes, turning halfway through. The fish fingers should bake for about 15-20 minutes until golden brown and cooked through.
The fish fingers are done when they turn golden brown and are opaque in the center. You can check the internal temperature; it should reach 145°F (63°C).
If you don't have bread crumbs, you can substitute with crushed crackers, panko, or even ground rolled oats for a similar texture.
Yes, you can store leftovers. Allow them to cool completely, then place them in an airtight container. They can be kept in the refrigerator for up to 2 days. Reheat in the oven for the best texture.
Yes, frozen fish can be used, but make sure to thaw it completely and pat it dry before breading to ensure proper coating and cooking.
Cooking 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.
Nutrition Facts
4 ServingsCalories 530kcal
Protein 30g
Carbohydrates 70g
Fiber 8g
Sugar 4.63g
Fat 16g
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