A Good Fish Sandwich
User Reviews
5
A Good Fish Sandwich
Description
This fish sandwich preparation involves coating fresh cod filets in crushed potato chips flavored with salt and vinegar, which create a crisp and flavorful crust once baked. Using egg whites as the binder avoids overpowering the delicate fish with egg flavor. The fish is baked on a wire rack to allow even heat and crispiness. Alongside, kale is roasted with a light spray of oil and topped with nutritional yeast, adding a savory, cheese-like flavor to the crispy vegetable chips. Baking kale at a moderate temperature produces tender yet crunchy chips. This combination of crunchy, tangy fish and savory kale chips forms a balanced meal with contrasting textures and bright seasoning. Baking instead of frying lightens the dish while maintaining substantial crispness.
Ingredients
- fish for oven frying
- 4 cod frozen will probably work too, just thaw and dry completely, filets, fresh
- 2 egg white
- 2 cups potato chips crushed, salt and vinegar flavor
- salt
- black pepper
- kale made into chips
- 6 cups kale torn into pieces, raw
- 1/4 cup nutritional yeast or salt, pepper and parmesan cheese
Instructions
Oven Fried Fish
- Preheat oven to 425 degrees. Line a baking sheet with parchment paper and lay a wire rack on top, spraying it with non-stick spray. Add potato chips to a ziplock bag and crush them into fine pieces.
- Season the cod filets with just a touch of salt (not too much, the chips are salty) and black pepper. Dip each filet in the egg white (I use only egg white as I feel that whole eggs make the delicate fish taste too “eggy”) then dredge through potato chips mixture, pressing so the chips stick. Lay on the wire rack and spray each filet with non-stick spray or olive oil. Bake for 15-18 minutes, until fish is golden brown.
Kale Chips
- Preheat the oven to 350 degrees.
- Lay kale on a baking sheet and spray with non-stick spray or olive oil. I highly recommend using a spray or misto as it coats the kale perfectly. Top with nutritional yeast (you can find this at Whole Foods or any nutritional/healthy store. I find that the flavor is incredible!) and bake for 10 minutes. Flip once, then bake for 10 minutes more.
User Reviews
Overall Rating
5
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