Oven "Fried" Fish and Chips

Oven "Fried" Fish and Chips

Fish and chips with tartare sauce.

«Fish and Chips», Britain's favourite take-away, is completely revisited here, to obtain a tasty but healthier result with no deep-frying.

2 servings
Preparation 10 min
Cooking 30 min

570 calories per serving 


Ingredients

2 potatoes, yukon gold, if available   400 g
1 egg whites, for the chips    
1/4 tsp paprika, for the chips   1 g
1/2 tsp salt, for the chips   2 g
1/2 tbsp canola oil, for the baking sheet and the rack   8 mL
  parchment paper, for the sheet    
300 g cod fillet, or hake    
1 egg whites, for the fish    
1/4 cup milk, partly skimmed, 2%, for the fish   65 mL
4 tbsp cornstarch, for the fish   30 g
4 tbsp cornmeal (polenta), for the fish   30 g
3/4 tsp paprika, for the fish   2 g
1/4 tsp cayenne pepper, for the fish   1 g
  vegetable oil spray, for the fish    
65 mL Tartare Sauce (Recipe)   1/4 cup

Before you start

Time well the potato and fish preparation so that the fish is baked during the last 15 min of potato baking.

Method

Preheat the oven to 260°C/500°F. Line with parchment paper a large baking sheet then oil it lightly. Start baking the potatoes. Prepare the fish during the first 15 min of potato baking. Bake the fish with the potatoes during the last 15 min of potato baking.

Oven «fried» chips

  1. Cut the potatoes in half lengthwise, then cut each half into 4-6 wedges. It is important to cut them into wedges of similar size so that they will all cook evenly and be done at the same time.
  2. In a deep dish, whisk the egg white with the paprika and salt. Add the potato wedges and coat them well with the egg white mixture. Transfer them to the baking sheet. Don't crowd the potatoes on the sheet or they will steam and not turn golden-brown.
  3. Bake on the bottom oven rack 15 min, then turn the potatoes and bake an additional 15 min.

Oven «fried» fish

  1. Cut the fish into servings.
  2. Prepare 2 shallow dishes: beat the egg and milk in one dish, then combine the cornstarch, cornmeal, spices, and a pinch of salt in the other dish. Dip one fish piece at the time, first in the dry mixture, then in the egg mixture. Let the excess egg drip off before coating the fish in the dry mixture again. Turn the fish to coat both sides.
  3. Put the fish on an oiled rack of a broiler pan and spray them evenly with a vegetable oil spray. Bake the fish for 15 min on the top oven rack.
  4. Take the fish and chips out of the oven. Add salt to taste. Serve with the tartar sauce on the side.

Nutrition Facts Table

Nutrition Facts

per 1 serving (410g)

Amount

% DV*

* DV = Daily Value

Calories

570

Fat

18 g

28 %

Saturated 3 g
+ Trans 0.1 g

15 %

Cholesterol

75 mg

Sodium

690 mg

29 %

Carbohydrate

64 g

21 %

Fibre

6 g

25 %

Sugars

5 g

Protein

38 g

Vitamin A

20 %

Vitamin C

30 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Saturated Fat
Source of :
Calcium, Copper, Omega-3, Vitamin C
Good source of :
Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin D, Vitamin K, Zinc
Excellent source of :
Fibre, Folacin, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Fish | Potato | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | High Vitamin D | Kosher | Low Cholesterol | Low Saturated Fat | Source of Omega-3 | Bake | British


Tartare Sauce

Tartare Sauce

An excellent spicy dip for fish, grilled meats, and vegetables.

125 ml (0.5 cup)
Preparation 10 min


Ingredients

1/4 cup mayonnaise   65 mL
1/4 cup yogurt, plain, 2%   65 g
1 tsp capers, finely chopped   3 g
1/2 tbsp pickled onions, finely chopped [optional]   5 g
1/2 green onions/scallions, finely chopped   7.5 g
1/4 tsp cayenne pepper   1 g

Method

Chop the capers, green onions, and pickled onions (optional), then put them in a small bowl. Add the mayonnaise, yogurt, and cayenne pepper. Mix well.


This recipe is in the following categories: Sauces & Dips | Halal | Kosher | Vegetarian | No Cook

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