This is a classic baked fish and garlic chips dinner with a twist. Everything is baked, not fried. Everyone loves crispy fried fish and french fries but the fat and breading can really add on the calories and the pounds.
I found a way to lighten up this recipe significantly by doing a couple of things to keep it light and a little more “waist friendly”.
First, the fish. I use Wondra flour which is lighter than all purpose flour and provides just a light dusting of flour. You can use all purpose flour but this has just been my choice for years. (Really great when making gravy too…it doesn’t clump.)
I use Panko breadcrumbs which are light and super crunchy. It satisfies the need for crispy fish without all the oil. Spraying the prepared fish with some cooking spray helps them get golden brown. Then, I bake at a high temperature rather than frying…a really big savings on calories and points for my WW friends.
The chips are all about moderation and preparation. First, I cut the slices pretty thin (but not potato chip thin…I want some texture.). I toss them in a little bit of olive oil and seasoning and let them crisp up in the oven rather than a deep fry. Better oil choice, easier portion control and absolutely delicious. Doesn’t get any better than that.
I serve it with malt vinegar which is pretty traditional in England and Ireland (great for the waist line too) but I also make a lightened up version of tartar sauce using light mayo and a lot of lemon juice. That means I don’t need as much mayo which is another savings. Wedges or slices of lemons round out the meal. BTW, if you are looking to pull together a fun St. Patty’s Day menu or just a delicious but lightened up fish and chips, this is just what the doctor ordered.
To get started on this recipe, preheat the oven to 375 degrees F. Line two baking sheets with tin foil for easy cleanup. Spray both with cooking spray.
Take your peeled and cut potatoes and put in a bowl. Add the oil, garlic and a pinch of salt and some freshly ground black pepper to taste. Toss so all the potatoes are coating in the oil and garlic.
Place individual slices down on the second baking sheet…they should not overlap. Place in the oven for 30-35 minutes until brown and crispy. Turn them over about half way through the cook time.
Remove the fish and chips from the oven and sprinkle with salt. Evenly distribute the potato chips between two plates and add one filet to each plate. Serve with a lemon wedge, the homemade tartar sauce and malt vinegar on the side. Enjoy!
If you like fish and want to try some lightened up fish dishes, be sure to explore these recipes. They are baked with flavor, but I’ve got way back on the calories and have employed some healthier ways of preparing food. Let me know what you think.
Salmon with Bourbon and Peaches
Lime, Ginger and Blackberry Salmon Bowl
Sheet Pan Lemon Cod on Crispy Garlic Potatoes with Asparagus
Cedar Plank Salmon in the Oven
Baked Fish and Garlic Chips
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
Ingredients
- 2 6 Oz. Cod filets
- 1 Medium russet potato, peeled and cut into 1/4 inch slices
- 1/2 Cup Wondra Flour
- 2 Large eggs, beaten with a tablespoon of water
- 1 Cup Panko breadcrumbs
- 1 Tbsp. Olive oil
- 1 Tsp. Garlic powder
- Kosher salt and freshly ground black pepper to taste
- 1/4 Cup Low fat mayonnaise
- 2 Tbsp. Sweet pickle relish
- 1 Lemon, cut into quarters
- Malt Vinegar, for serving (optional)
- Cooking spray
Instructions
- Preheat oven to 375 degrees. Line two baking sheet with tin foil for easy cleanup. Spray both with cooking spray.
- Salt and pepper your cod pieces. Set up a traditional breading station. On a plate, put the Wonder flour and salt and pepper it. In a shallow bowl, beat the two eggs and water and season with salt and pepper. On a third plate, add the Panko and some salt and pepper. You’ll notice you are seasoning all ingredients.
- Roll your fish filets in the Wonder flour and tap off excess. Next, dip into the egg and roll so the entire fish filet is coated. Let the excess drip off. Roll in the Panko crumbs pressing to make sure the breadcrumbs still to the fish. Place the prepared filets on one of the baking sheets. Put to the side.
- Take your peeled and cut potatoes and put in a bowl. Add the oil, garlic and a pinch of salt and some freshly ground black pepper to taste. Toss so all the potatoes are coating in the oil and garlic. Place individual slices down on the second baking sheet…they should not overlap. Place in the oven for 30-35 minutes until brown and crispy. Turn them over about half way through the cook time.
- The fish will take about 20-25 minutes so after the potatoes have been in the oven for 10 minutes, put the tray of fish in the oven. Spray the fish first with cooking spray. This will help them brown.
- If you want additional browning on the fish , place under the broiler for 2-3 minutes at the end of the cooking time to get golden.
- While the fish and potatoes are baking, make the tartar sauce by mixing the mayo, relish and juice of 1-2 lemon wedges in a small bowl. Put in small serving bowls and put to the side.
- Remove the fish and chips from the oven and sprinkle with salt. Evenly distribute the potato chips between two plates and add one filet to each plate. Serve with a lemon wedge, the homemade tartar sauce and Malt Vinegar on the side. Enjoy!
