Friday, June 12, 2009

Healthy Fish and Chips

Well, healthier at least than the deep fried variety.

This is my favorite recipe for fish and chips. It's a favorite of my non-fish-loving husband, and the only fish my 20 month old daughter will eat. The panko breadcrumbs give the fish more crunch than regular breadcrumbs. Although my friends across the pond may not like this method, frying in a small amount of healthy oil saves a lot of the bad fat in the deep fried traditional fish n' chips. If you wanted to save even more fat, I think this recipe would be fine oven baked. I would just cook the breaded fish alongside the potatoes in the oven until flaky, flipping once.

Recipe for fish from Bon Appetit Magazine
Serves 4 plus leftovers

I cook the fish while the potatoes/chips are in the oven.

Preheat oven to 425 degrees (or use the broiler). Cut peeled potatoes into fry sized wedges. Toss with olive oil, salt and pepper. Cook until browned and crunchy, flipping once. Sorry, I can't remember how long this usually takes, just keep checking on it.

  • 2 pounds 1 1/2-inch-thick halibut fillets (I use tilapia because it's usually less expensive and more readily available where I live, cod or other white fish would also work)
  • 1 3 1/2-ounce package panko (Japanese breadcrumbs; 1 1/2 cups)
  • 1 tablespoon finely chopped fresh Italian parsley
  • 2 teaspoons coarse kosher salt
  • 2 teaspoons finely grated lemon peel
  • 1/2 teaspoon cayenne pepper
  • 3 large egg whites
  • 1/4 cup dark ale or non-alcoholic beer (such as O'Doul's)
  • 3 tablespoons (or more) extra-virgin olive oil
  • Quick Tartar Sauce
  • Cut fish into 4x1 1/4-inch rectangular sticks. Sprinkle with salt and pepper. Combine next 5 ingredients in large bowl.
  • Whisk egg whites and ale in medium bowl. Add fish to ale mixture and turn to coat; shake off excess, then turn fish in panko mixture to coat all sides. Place on plate.
  • Heat 3 tablespoons oil in large nonstick skillet over medium-high heat. Add half of fish sticks. Cook until golden and just opaque in center, about 2 minutes per side. Repeat with remaining fish sticks, adding more oil to skillet as necessary. Transfer fish to paper towels; sprinkle with salt and pepper. Serve immediately with tartar sauce, malt vinegar, or whatever else you like with your chips :)
*Do ahead tip: I like to do the breading during my daughter's nap and then when it's dinnertime all I have to do is cook the fish.


  1. Anonymous8:52 PM

    This recipe was the best fish & chips I've ever had! It was better than any fish & chips I've eaten at any restaurant! I used Halibut and it was so yummy! I will make this again!

  2. Thank you for this recipe. I made it last night and it was great! Although, I tried the skillet method first and that did not workout great for me. The oven was perfect! I did have a question for you: the breading wasn't sticking well at all. I'm not sure if this was normal or if I somehow did something wrong.


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