Oven-baked fish 'n' chips
Enjoy a healthier twist on a classic British dish with this oven-baked fish 'n' chips recipe. Featuring crispy breaded white fish and golden, oven-roasted potatoes, it's made with simple ingredients and less oil for a delicious, guilt-free meal. Perfect for any weeknight dinner!
- 30 Apr 2024
- Cook time 40 min
- Prep time 20 min
- 4 Servings
- 6 Ingredients
Oven-baked fish 'n' chips is a healthier version of the classic British comfort food that skips the deep frying in favor of baking. Using fresh white fish and simple ingredients, this recipe offers a nutritious, flavorful meal that's perfect for a family dinner or a weekend treat. With crispy potatoes and a light, crunchy fish coating, you won't miss the extra oil and calories.
Ingredients:
Instructions:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly spray it with cooking spray oil.
- Wash and peel the potatoes (if desired), then cut them into even-sized sticks or wedges to resemble traditional chips.
- Place the cut potatoes in a bowl of cold water to soak for about 10 minutes. This helps remove excess starch and makes them crispier.
- Drain the potatoes and pat them dry with a clean kitchen towel.
- Spread the dried potato pieces evenly on the prepared baking sheet.
- Lightly spray the potatoes with cooking spray oil and toss them to ensure they are coated evenly.
- Bake in the preheated oven for about 25-30 minutes, turning them halfway through, until they are golden brown and crispy.
- While the potatoes are baking, pat the fish fillets dry with paper towels.
- In a shallow dish, whisk the egg.
- In another shallow dish, mix together the flour and bread crumbs.
- Dip each fish fillet first into the flour and bread crumb mixture, making sure it is well-coated.
- Then dip the fillets into the egg, allowing any excess to drip off.
- Finally, coat the fillets once more in the flour and bread crumb mixture.
- Place the coated fish fillets on another baking sheet lined with parchment paper or sprayed with cooking spray oil.
- Lightly spray the top of the fillets with cooking spray oil.
- Bake in the oven for 12-15 minutes, or until the fish is cooked through and the coating is golden and crispy. The fish should easily flake with a fork.
- Once both the fish and chips are cooked to perfection, remove them from the oven.
- Serve the oven-baked fish and chips immediately, perhaps with a side of tartar sauce, lemon wedges, and some peas for a complete meal.
Tips:
- Choose a firm white fish such as cod, haddock, or tilapia for best results.
- For extra crispiness, soak the sliced potatoes in cold water for 30 minutes before baking to remove excess starch.
- Pat the fish dry with paper towels before breading to ensure the coating sticks well.
- Use parchment paper or a silicone baking mat to line your baking sheet for easier cleanup and to prevent sticking.
- Season the flour and bread crumbs with your favorite spices, such as paprika, garlic powder, or parsley, to add more flavor to the fish.
- Turn the potatoes halfway through baking to ensure even crisping.
Oven-baked fish 'n' chips is an excellent way to enjoy a beloved classic without the guilt. Easy to prepare and packed with flavors, this dish makes a delightful meal that the entire family can enjoy. The combination of crispy, golden potatoes and perfectly baked, breaded fish is sure to become a favorite in your dinner rotation.
| Nutrition Facts | |
|---|---|
| Serving Size | 290 grams |
| Energy | |
| Calories 340kcal | 14% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 3.72g | 10% |
| Sugar 1.74g | 2% |
| Fat | |
| Fat 9g | 10% |
| Saturated 1.57g | 5% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 66ug | 7% |
| Choline 140mg | 25% |
| Vitamin B1 0.39mg | 32% |
| Vitamin B2 0.27mg | 20% |
| Vitamin B3 6mg | 35% |
| Vitamin B6 0.81mg | 48% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 1.29ug | 54% |
| Vitamin C 30mg | 33% |
| Vitamin E 0.38mg | 3% |
| Vitamin K 3.67ug | 3% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.28mg | 0% |
| Iron, Fe 2.30mg | 21% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 440mg | 35% |
| Potassium, K 1040mg | 31% |
| Selenium, Se 22ug | 40% |
| Sodium, Na 140mg | 9% |
| Zinc, Zn 1.92mg | 17% |
| 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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