Oven-Fried Fish and Chips

Very Healthy
Health score
62%
Oven-Fried Fish and Chips
45 min.
4
469kcal

Suggestions


If you're craving a delicious yet healthier take on a classic dish, look no further than this Oven-Fried Fish and Chips recipe. Perfectly crispy fish fillets paired with golden-brown baked potatoes create a comforting meal that is both satisfying and nutritious. With a health score of 62, this dish strikes the right balance between indulgence and well-being, making it suitable for lunch or dinner any day of the week.

Using flaky fish such as grouper, halibut, or cod, each fillet is coated in a flavorful cornmeal crust seasoned with a hint of chili powder and thyme. This not only adds a delightful crunch but also delivers a burst of flavor with every bite. The baked potatoes, tossed in olive oil and seasoned to perfection, complement the fish beautifully while keeping the calorie count lower than traditional frying methods.

What’s more, this recipe is a breeze to prepare, taking just 45 minutes from start to finish. Whether you're serving it at a family gathering or enjoying a quiet dinner at home, this Oven-Fried Fish and Chips dish will impress your taste buds and keep your health goals in check. Don't forget to serve it with fresh lemon wedges and a splash of malt vinegar for that authentic touch! Dive into this guilt-free version of a beloved favorite today.

Ingredients

  • large baking potatoes scrubbed
  • 0.3 teaspoon pepper black
  • 0.3 teaspoon chili powder hot
  • 24 oz filets ( 3/)
  • 0.5 cup cornmeal 
  • 0.3 teaspoon thyme dried
  • 0.5 teaspoon kosher salt 
  • servings lemon wedges for serving
  • servings malt vinegar for serving
  • 0.3 cup milk 
  • tablespoon olive oil 
  • tablespoons olive oil 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Arrange oven racks in top and bottom thirds of oven and preheat oven to 450F.
  2. Slice potatoes crosswise into 1/4-inch thick rounds, transfer to a bowl and toss with 1 Tbsp. olive oil. Arrange on a large, foil-lined baking sheet.
  3. Sprinkle with thyme, 1/2 tsp. salt and 1/4 tsp. pepper.
  4. Bake in bottom of oven for 30 minutes.
  5. Meanwhile, combine fish and milk in a large bowl; turn fish to coat. Toss together cornmeal, chili powder, 1/2 tsp. salt and 1/4 tsp. pepper in a shallow bowl.
  6. Add 1 fish fillet and coat with cornmeal mixture.
  7. Transfer fillet to a large plate and repeat with remaining fillets.
  8. Heat a large cast-iron skillet over medium heat.
  9. Add 2 Tbsp. oil, swirling to coat pan.
  10. Add fillets and cook until nicely crusted on bottom, about 2 minutes; carefully turn and then transfer skillet to top rack in oven. Cook until golden and firm when pressed in center, about 6 minutes.
  11. Serve with fresh lemon and vinegar.

Nutrition Facts

Calories469kcal
Protein31.64%
Fat26.3%
Carbs42.06%

Properties

Glycemic Index
74.69
Glycemic Load
35.26
Inflammation Score
-6
Nutrition Score
23.38695651552%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.03mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:468.6kcal
23.43%
Fat:13.64g
20.98%
Saturated Fat:2.31g
14.45%
Carbohydrates:49.05g
16.35%
Net Carbohydrates:44.66g
16.24%
Sugar:2.47g
2.74%
Cholesterol:75.58mg
25.19%
Sodium:402.72mg
17.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.91g
73.83%
Selenium:58.68µg
83.83%
Vitamin B6:1.19mg
59.35%
Phosphorus:513.09mg
51.31%
Potassium:1572.62mg
44.93%
Magnesium:121.25mg
30.31%
Vitamin B3:5.95mg
29.75%
Vitamin B12:1.66µg
27.63%
Vitamin B1:0.35mg
23.52%
Manganese:0.47mg
23.51%
Vitamin E:2.76mg
18.39%
Fiber:4.39g
17.57%
Iron:3.01mg
16.71%
Vitamin C:12.78mg
15.49%
Copper:0.29mg
14.52%
Zinc:2.01mg
13.42%
Vitamin B2:0.22mg
12.93%
Vitamin D:1.75µg
11.7%
Folate:44.83µg
11.21%
Vitamin K:11.32µg
10.78%
Vitamin B5:1.01mg
10.14%
Calcium:80.4mg
8.04%
Vitamin A:143.17IU
2.86%
Source:My Recipes