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!

  • 04 Feb 2025
  • Cook time 40 min
  • Prep time 20 min
  • 4 Servings
  • 6 Ingredients

Oven-baked fish 'n' chips

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:

1 short spray cooking spray oil
0.30g
3 potatoes
600g
1 lb white fish
450g
1 egg
50g
1/4 cup all-purpose white wheat flour
30g
2 tbsp bread crumbs
30g

Instructions:

1. Preheat the Oven:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly spray it with cooking spray oil.
2. Prepare the Potatoes:
- 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.
3. Bake the Chips:
- 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.
4. Prepare the Fish:
- 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.
5. Coat the Fish:
- 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.
6. Bake the Fish:
- 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.
7. Serve:
- 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 Size290 grams
Energy
Calories 340kcal17%
Protein
Protein 27g19%
Carbohydrates
Carbohydrates 36g11%
Fiber 3.72g10%
Sugar 1.74g2%
Fat
Fat 9g10%
Saturated 1.57g5%
Cholesterol 120mg-
Vitamins
Vitamin A 66ug7%
Choline 140mg25%
Vitamin B1 0.39mg32%
Vitamin B2 0.27mg20%
Vitamin B3 6mg35%
Vitamin B6 0.81mg48%
Vitamin B9 60ug15%
Vitamin B12 1.29ug54%
Vitamin C 30mg33%
Vitamin E 0.38mg3%
Vitamin K 3.67ug3%
Minerals
Calcium, Ca 70mg5%
Copper, Cu 0.28mg31%
Iron, Fe 2.30mg21%
Magnesium, Mg 80mg19%
Phosphorus, P 440mg35%
Potassium, K 1040mg31%
Selenium, Se 22ug40%
Sodium, Na 140mg9%
Zinc, Zn 1.92mg17%
Water
Water 210g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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