Crispy Fish-and-Chips

Dairy Free
Very Healthy
Health score
100%
Crispy Fish-and-Chips
52 min.
4
488kcal

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If you're searching for a deliciously crispy yet healthy twist on a classic dish, look no further than this Crispy Fish-and-Chips recipe! With a health score of 100, this dairy-free option combines all the beloved flavors of traditional fish-and-chips while keeping your wellness goals in check. Ready in just 52 minutes, it's perfect for a weeknight dinner or a special gathering with friends and family.

This delightful meal features tender, flaky snapper fillets coated in a crunchy cornflake crust paired with perfectly baked potatoes that are golden and crisp. By utilizing wholesome ingredients and simple cooking techniques, you can enjoy this beloved dish without any guilt!

Imagine the satisfying crunch of the fish as you take the first bite, followed by the comforting taste of the seasoned potatoes. And let’s not forget to squeeze a fresh lemon wedge over the top for an extra zing that elevates the whole experience. With just 488 calories per serving, this dish is sure to impress both health-conscious eaters and seafood enthusiasts alike.

So grab your apron and let's get started on creating this scrumptious, heart-healthy meal that everyone will adore. Your taste buds will thank you!

Ingredients

  • pound baking potatoes cut into 1/4-inch strips
  • 0.1 teaspoon pepper black freshly ground
  • pinch pepper black freshly ground
  • 0.8 cup cornflakes crushed
  • large egg white 
  • 0.3 cup flour all-purpose
  •  garlic cloves minced
  • pinch ground pepper red
  • servings lemon wedges 
  • tablespoon olive oil 
  • 0.5 teaspoon paprika 
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • 24 ounce snapper white firm

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • wire rack
  • sieve
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 42
  2. Spray a large baking pan with cooking spray or line with nonstick aluminum foil.
  3. Combine olive oil and garlic in a small skillet; cook over medium heat, stirring constantly, about 2 minutes or until fragrant. (Do not let the garlic brown.)
  4. Pour oil through a fine wire-mesh sieve into a medium bowl.
  5. Transfer garlic to a separate medium bowl.
  6. Add potatoes to oil, and toss to coat. Arrange in a single layer in prepared pan, and bake at 425 for 20 to 25 minutes or until bottoms are browned. Turn potatoes, and bake 6 to 8 minutes or until browned and crisp.
  7. Add potatoes, salt, and pinch of black pepper to bowl with garlic; toss to coat. Cover with foil to keep warm.
  8. Sprinkle fish with red pepper, paprika, salt, and 1/8 teaspoon black pepper.
  9. Place flour in a shallow dish.
  10. Whisk egg white and 1 tablespoon water in a medium bowl.
  11. Place cornflake crumbs in a shallow dish. Dredge fish in flour, shake off excess, and dip in egg white mixture. Dredge in cornflakes, coating completely.
  12. Place a wire rack coated with cooking spray inside a large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned.
  13. Serve with potatoes and lemon wedges.

Nutrition Facts

Calories488kcal
Protein33.9%
Fat12.39%
Carbs53.71%

Properties

Glycemic Index
81.56
Glycemic Load
22.04
Inflammation Score
-9
Nutrition Score
37.777391143467%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.02mg
Myricetin
0.03mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:487.92kcal
24.4%
Fat:6.83g
10.5%
Saturated Fat:1.58g
9.9%
Carbohydrates:66.6g
22.2%
Net Carbohydrates:63.21g
22.98%
Sugar:5.07g
5.64%
Cholesterol:85.05mg
28.35%
Sodium:867.98mg
37.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.04g
84.08%
Selenium:80.66µg
115.23%
Iron:15.36mg
85.31%
Vitamin B3:16.42mg
82.08%
Vitamin B12:4.91µg
81.88%
Vitamin B6:1.49mg
74.57%
Folate:234.78µg
58.69%
Vitamin B1:0.84mg
56.24%
Vitamin B2:0.91mg
53.64%
Vitamin D:6.87µg
45.8%
Phosphorus:412.72mg
41.27%
Potassium:1100.57mg
31.44%
Magnesium:93.61mg
23.4%
Manganese:0.43mg
21.48%
Vitamin C:16.8mg
20.36%
Vitamin A:927.78IU
18.56%
Copper:0.36mg
17.87%
Fiber:3.39g
13.58%
Vitamin B5:1.35mg
13.51%
Zinc:1.44mg
9.61%
Vitamin E:1.34mg
8.93%
Vitamin K:6.95µg
6.62%
Calcium:40.39mg
4.04%
Source:My Recipes