Fish and chips are traditionally sold wrapped in paper to soak up all the grease–because they are deep-fried in oil. To cut the calories and reduce the fat, bake the fish along with the potatoes. Serve with coleslaw and malt vinegar or lemon wedges. I included my recipe for Tartar sauce in case you prefer that with the fish.

FISH AND CHIPS

4 servings

Ingredients

6 tablespoons extra-virgin olive oil, divided
1 1/2 cups panko bread crumbs
1 ½ teaspoons minced thyme
1 large garlic clove, grated on a Microplane or minced
1 teaspoon black pepper, divided
¼ cup Dijon mustard
2 large eggs
1 ¼ cups all-purpose flour
1 ¼ pounds skinless wild-caught cod, or other white fish fillets, cut into 1-inch-thick strips
1 ½ teaspoons kosher salt, divided
1 ½ pounds russet potatoes (about 3 large), peeled, cut into 1/4-inch-thick sticks

Prepare the fish and chips:

Arrange 2 oven racks in the top and bottom third of the oven. Place a large rimmed baking sheet on the lower rack and heat the oven to 500 degrees.

Grease an oven-safe wire rack with oil and place it over another rimmed baking sheet.

In a shallow dish combine 2 tablespoons of oil, panko, thyme, garlic, and 1/2 teaspoon pepper.
In a separate shallow bowl, whisk together mustard and eggs. Place flour in a third bowl.
Season fish with 1 teaspoon salt and 1/2 teaspoon pepper. Dredge each piece of fish in the flour, then the mustard mixture, then the panko mixture, making sure it is well coated with each one before moving to the next. Transfer fish to the pan with the wire rack.

In a large bowl, toss together potatoes, the remaining 4 tablespoons oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Carefully spread potatoes out on the preheated baking sheet and return to the oven’s lower rack. Roast until slightly golden and crispy, tossing after 15 minutes.
Reduce oven temperature to 425 degrees and transfer the second pan, with the fish still on the wire rack, to the oven’s top rack. Bake until fish is flaky and golden and potatoes are well browned and tender, about 10 to 15 minutes more.
Salt the fish and potatoes immediately after removing them from the oven. Serve hot, with tartar sauce alongside for dipping, if desired.

Homemade Coleslaw

Ingredients

16 oz package of coleslaw mix

Dressing
1 teaspoon honey or another sweetener
1/4 teaspoon each salt and pepper
1/4 teaspoon celery seed
2 tablespoons mayonnaise
2 tablespoons sour cream
2 tablespoons heavy cream
1 teaspoon white wine vinegar
1 teaspoon lemon juice

Directions

In a medium serving bowl with a cover, combine the dressing ingredients using a whisk.
Add the shredded cabbage and scallions and stir gently to mix.
Refrigerate for several hours before serving.

Homemade Tartar Sauce

3/4 cup mayonnaise
2 tablespoons chopped sweet pickle relish
2 teaspoons dried dill
1 tablespoon minced scallions (white and light green parts only)
2 teaspoons chopped capers
2 teaspoons freshly squeezed lemon juice
2 teaspoons Dijon mustard
Salt and pepper to taste

For the tartar sauce:

In a medium bowl, mix together mayonnaise, relish, dill, scallions, capers, lemon juice, mustard, salt, and pepper. Set aside in the refrigerator until ready to use.


Posted by in Coleslaw, Fish, Healthy Italian Cooking, potatoes, Sauces, tartar