Oven "Fried" Fish and Chips

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Fish and chips with tartar sauce.

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

Preparation : 10 min Cooking : 30 min
580 calories/serving
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Heart-healthy

Ingredients

2 potatoes, Russet or Idaho type, yukon gold 500 g
1 egg whites, for the chips 2 tbsp
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
260 g cod fillet, or hake, cut into pieces
1 egg whites, for the fish 2 tbsp
1/4 cup milk, lactose-free, for the fish 65 mL
1/4 cup white flour (all purpose), for the fish 30 g
1/4 cup bread crumbs, for the fish 35 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 1/4 cup

Before you start

Pay attention to the timing of 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 bread crumbs, flour, spices, and a pinch of salt in the other dish. Dip one fish piece at the time, first in the flour mixture, then in the egg mixture. Let the excess egg drip off before coating the fish in the flour 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

per 1 serving (390g)

Amount

% Daily Value

Calories

580

Fat

17 g

26 %

Saturated 2.9 g
+ Trans 0.1 g

15 %

Cholesterol

60 mg

Sodium

790 mg

33 %

Carbohydrate

68 g

23 %

Fibre

6 g

24 %

Sugars

6 g

Net Carbs

62 g

Protein

37 g

Vitamin A

16 %

Vitamin C

34 %

Calcium

14 %

Iron

32 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 1 ½ servings
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 ½ servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Milk and Alternatives 0
Meat and Alternatives 3
Fats 3

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