?
Baked Fish and Chips | Nutrition Stripped
Eat Well Jun. 18. 2019
Entreés

Crispy Baked Fish and Chips

Jun. 18. 2019
Entreés
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

These crispy and delicious Crispy Baked Fish and Chips are easy to make and a healthy version of a classic favorite.

We are all about making healthier versions of our favorite childhood dishes and these Baked Fish and Chips are at the top of that list!

What makes this delicious recipe even better healthier option is the fact that it’s gluten-free and baked so without all the extra oil from frying. Baking the potatoes at the same time also makes for a super easy meal with minimal cleanup. What’s not to love?

Crispy Baked Fish and Chips

Good ole’ white potatoes make the best “chips” for this recipe, but we make them all the time with sweet potatoes or Japanese sweet potatoes and it tastes fantastic! Another option if potatoes aren’t something you want to make alongside this dish is to use baked yuca or jicama as a “fry” with a sprinkle of sea salt, vinegar, or lemon juice.

Here are a couple of our favorite side dishes that go great with these Crispy Baked Fish and Chips:

Know Your Proteins

Animal proteins aren’t for everyone, and we here at Nutrition Stripped are very selective of what we bring into our home from the market and what we put on our dinner table.

For more information about navigating animal proteins, check out our Guide to Eating Animal Proteins. If consuming animal protein do fit your lifestyle, then we recommend making this recipe with cod or any white flaky fish following our guidelines to getting animal proteins.

For more reading on protein, you might also enjoy these articles:

If you don’t consume animal proteins, you can make this recipe using tofu as the protein. If using this path to the recipe, then you’ll need an egg replacer to make sure the breading sticks to the tofu and then follow with all the remaining ingredients.

Everything’s better with sauce

Everyone has their favorite dips and sauces, but when it comes to fish and chips, you can’t beat the classics. Fresh lemon wedges, malt vinegar and of course our favorite, tangy dairy-free homemade tartar sauce.

As an extra bonus here’s our favorite tartar sauce recipe for you to try!

How to make homemade Tarter Sauce

Combine the following ingredients in a mixing bowl and stir to combine. Store in the refrigerator for up to 1 week.

  • 1/2 cup dairy-free, plain yogurt
  • 1/2 tablespoon diced pickles
  • 1 tablespoon minced shallots
  • 1/2 tablespoon lemon juice
  • 1/2 tablespoon drained capers, chopped
  • 1 tablespoon parsley, chopped
  • 1 teaspoon Dijon mustard
  • pepper to taste

The Recipe

Serves 2-4

Print

Ingredients

1 pound sustainably caught wild cod

3/4 cup rice flour

1/2 tablespoon garlic powder

1/2 tablespoon onion powder

1 cup gluten-free panko bread crumbs

2 eggs

1 tablespoon olive oil

2 russet potatoes

1 tablespoon olive oil

1 teaspoon smoked paprika

Salt and pepper to taste

Directions

For the Potatoes

Step 1

Preheat oven to 425°

Cut potatoes, place them in a bowl and rinse with cold water. Strain out water and toss potatoes in salt and pepper and smoked paprika.

Place on a lightly oiled baking sheet and bake until crispy and brown, about 25 minutes.

For the Fish

Step 1

In a medium bowl, combine rice flour, garlic powder, onion powder and stir to combine. In a separate bowl, whisk together eggs until homogenous. Pour gluten-free panko bread crumbs onto a dinner plate. Cut cod into four pieces, pat dry and season to taste with salt and pepper.

Step 2

Dust fish in the first bowl with rice flour mixture, remove and dip into egg mixture until coated. Remove and in the plate with panko crumbs. Flip and roll fish until coated with crumbs. Repeat with remaining pieces of fish.

Place on a lightly oiled baking sheet and bake at 425 ° until browned and crispy, about 18 minutes.

Serve with fresh lemon wedges, malt vinegar (or lemon juice), and tartar sauce.

Enjoy!

Have Leftovers? Here’s What To Do With Them:

For the tartar sauce, store in an airtight glass container that we recommend from the NS Shop in the fridge for one week.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

NS Society


Fresh Herb Deviled Eggs | Nutrition Stripped

Eggs and Cholesterol: Are Eggs Bad for Heart Health?

NS Society Monthly: Healthy Travel Tips

16 Foods That Aren

What Is the Impossible Burger and Is It Healthy?

NS Society®️ is a monthly membership to support you in making healthy habits with monthly video classes, journals, recipes, community, and perks exclusive to members — all for less than $1.50 a week! Commit to yourself and stay accountable for your health.

Join Now

Contribute

Share your thoughts on this topic or of the recipe you made.

Baked Fish and Chips | Nutrition Stripped
Submit Your Own