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No Fry Fish And Chips

A healthy version of fish and chips and ready in 30 minutes. Try this recipe with my homemade tartare sauce recipe. Serve with some steamed greens or broccoli. Use any sustainable chunky firm fish that you like, salmon, hake, haddock or cod.

600g potatoes

1 tbsp olive oil

3 tbsp plain flour

1 egg, beaten

90g panko breadcrumbs

1 lemon, zested (save the juice for future use or to add to tartare sauce)

2 tbsp parsley

2 tbsp parmesan, grated

800g firm fish cut into 4 equal pieces

Oil spray

 

Ingredients ready to coat fish in panko breadcrumbs

Preheat the oven to 200C fan and line to baking trays with greaseproof paper.

Cut the potatoes into wedges, no need to peel put on one of the baking trays, toss with olive oil and a good sprinkling of salt and roast on the top shelf for 15 minutes.

Meanwhile prepare 3 dishes big enough for the fish to be dipped. In the first dish sprinkle in the flour. Second dish the beaten egg and third dish add the breadcrumbs, lemon zest and parsley and season with salt, give it a stir to combine.

Take the first fillet and coat in flour, then coat in the egg and finally, generously coat with breadcrumb mix. Spray on both sides with an oil spray and place on the other baking tray. Repeat with the remaining fillets.

Remove the potatoes from the oven, turn them over and put back on a lower shelf and place the tray with the fish on the top shelf and bake for a further 15 minutes.

Remove from the oven and serve with broccoli or greens.

Coating fish in panko breadcrumbs
Spray oil on breaded fish before baking
unpeeled chips ready for oven baking
Fish and chips in the oven
No fry fish and chips

No fry fish & chips

Jules
A healthy version of fish and chips and ready in 30 minutes. Try this recipe with my homemade tartare sauce recipe. Serve with some steamed greens or broccoli.
No ratings yet
Prep Time 5 mins
Cook Time 30 mins
Course Main Course
Cuisine British
Servings 4 people
Calories 473 kcal

Ingredients
  

  • 600 g potatoes
  • 1 tbsp olive oil
  • 3 tbsp plain flour
  • 1 egg beaten
  • 90 g panko breadcrumbs
  • 1 lemon zested (save juice for future use)
  • 2 tbsp parsley finely chopped
  • 800 g firm fish fillets cut into 4 equal pieces
  • oil spray

Instructions
 

  • Preheat the oven to 200C fan and line to baking trays with greaseproof paper.
  • Cut the potatoes into wedges, no need to peel put on one of the baking trays, toss with olive oil and a good sprinkling of salt and roast on the top shelf for 15 minutes.
  • Meanwhile prepare 3 dishes big enough for the fish to be dipped. In the first dish sprinkle in the flour. Second dish the beaten egg and third dish add the breadcrumbs, lemon zest and parsley and season with salt, give it a stir to combine.
  • Take the first fillet and coat in flour, then coat in the egg and finally, generously coat with breadcrumb mix. Spray on both sides with an oil spray and place on the other baking tray. Repeat with the remaining fillets.
  • Remove the potatoes from the oven, turn them over and put back on a lower shelf and place the tray with the fish on the top shelf and bake for a further 15 minutes.
  • Remove from the oven and serve with broccoli or greens.

Nutrition

Calories: 473kcalCarbohydrates: 49gProtein: 49gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 141mgSodium: 295mgPotassium: 1349mgFiber: 5gSugar: 3gVitamin A: 239IUVitamin C: 47mgCalcium: 96mgIron: 4mg
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