Baked Fish and Chips

Dairy Free
Health score
20%
Baked Fish and Chips
45 min.
4
411kcal

Suggestions

Ingredients

  • 0.8 pound baking potatoes very thinly sliced
  • teaspoon rosemary dried crushed
  • 0.3 teaspoon thyme leaves dried
  • pound sushi-grade yellowtail flounder 
  • 0.8 teaspoon garlic powder 
  • 0.1 teaspoon coarsely ground pepper 
  • teaspoon coarsely ground pepper 
  • tablespoon juice of lemon fresh
  • 0.8 teaspoon lemon rind grated
  • tablespoons mayonnaise reduced-calorie
  • tablespoon olive oil 
  • 0.3 teaspoon salt 
  • 0.8 pound sweet potatoes very thinly sliced
  • servings radish tartar sauce 
  • tablespoon water 
  • cup breadcrumbs whole wheat soft toasted

Equipment

  • baking sheet
  • oven

Directions

  1. Place potatoes in a single layer on a large baking sheet coated with cooking spray.
  2. Brush evenly with oil.
  3. Sprinkle rosemary and next 3 ingredients over potatoes.
  4. Bake at 425 for 30 to 35 minutes or until potatoes are lightly browned, turning once.
  5. Combine mayonnaise and next 3 ingredients.
  6. Brush both sides of fish fillets with mixture.
  7. Combine breadcrumbs, 1 teaspoon pepper, and garlic powder; dredge fish in breadcrumb mixture.
  8. Place on a baking sheet coated with cooking spray.
  9. Bake at 425 for 25 minutes.
  10. Serve fish and potato with Radish Tartar Sauce.

Nutrition Facts

Calories411kcal
Protein18.56%
Fat30.52%
Carbs50.92%

Properties

Glycemic Index
82.94
Glycemic Load
20.65
Inflammation Score
-10
Nutrition Score
21.413478125697%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:411.04kcal
20.55%
Fat:14.76g
22.71%
Saturated Fat:2.3g
14.35%
Carbohydrates:55.41g
18.47%
Net Carbohydrates:48.78g
17.74%
Sugar:5.21g
5.79%
Cholesterol:55.51mg
18.5%
Sodium:506.38mg
22.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.2g
40.4%
Vitamin A:12119.23IU
242.38%
Selenium:31.44µg
44.91%
Phosphorus:378.59mg
37.86%
Vitamin B6:0.6mg
29.88%
Fiber:6.64g
26.55%
Potassium:844.94mg
24.14%
Vitamin K:24.9µg
23.71%
Manganese:0.45mg
22.7%
Vitamin B12:1.29µg
21.57%
Vitamin D:3.2µg
21.31%
Iron:3.57mg
19.81%
Vitamin C:14.3mg
17.33%
Magnesium:63.31mg
15.83%
Vitamin B3:2.55mg
12.77%
Copper:0.25mg
12.63%
Vitamin E:1.83mg
12.2%
Vitamin B5:1.18mg
11.83%
Vitamin B1:0.17mg
11.12%
Folate:28.91µg
7.23%
Calcium:66.89mg
6.69%
Vitamin B2:0.11mg
6.35%
Zinc:0.91mg
6.09%
Source:My Recipes