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Baked Fish and Chips Recipe
Baked fish and chips is a quick and delicious spin on a classic meal that everyone loves, and it's healthier, too! Thick potato wedges are baked until golden and served with crispy panko-crusted white fish, tartar sauce, and lemon wedges. It's easy to make, and it's ready in just over an hour!
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings: 4 servings
Calories: 638 kcal
Course:
Dinner
Cuisine:
North American
Ingredients
For the fries (chips)
- 4 4 medium Russet potatoes
- ¼ ¼ cup olive oil
- ½ ½ teaspoon each: salt and pepper
For the baked fish
- 1 ½ 1 ½ lb white fish see notes
- ¼ ¼ cup all-purpose flour
- 2 2 large eggs
- 2 2 tablespoons Dijon mustard
- 1 1 teaspoon EACH: paprika, garlic powder, onion powder, salt, and pepper
- 2 2 cup panko breadcrumbs
Instructions
- Preheat your oven to 425 degrees Fahrenheit. Line two baking sheets with parchment paper. Move your oven tray to the top third of your oven. Cut the potatoes into wedges, put them into a pot, and cover them with water. Bring the pot to a boil then reduce the heat and simmer the potatoes for 5 minutes.
- Drain the potatoes through a colander and let them steam dry for at least 5 minutes. Transfer the potatoes to one of the parchment paper-lined baking sheets. If they feel wet at all, let them steam for a few minutes more. Toss them with oil, salt, and pepper then spread them out evenly on the baking sheet and put them into your oven. After 20 minutes, flip the potato wedges over and bake them for another 20-30 minutes, or until they are crispy.
- While the potatoes are cooking, prepare the fish. Cut the fish into 4-inch lengths and dry them well with paper towels.
- Set up three shallow bowls. Put the flour in one bowl. Whisk the eggs, mustard, paprika, garlic powder, onion powder, salt, and pepper in another bowl. And put the panko in the third bowl. Dredge each piece of fish first in flour, then coat it in egg, then cover it with panko. Place the fish on the other parchment paper-lined baking sheet and spray with oil.
- When the potatoes are soft and golden and look like they're nearly crispy, put the fish into the oven. If you don't have room in your oven for both the fish and potatoes on one rack, move the potatoes to a lower rack.
- Bake the fish for 10 minutes, or until it is crispy and flakes easily. Serve the crispy fish with the fries (chips) on the side and some tartar sauce and lemon wedges.
Cup of Yum
Notes
- We like to use center-cut cod in this recipe as it is reasonably priced and has the perfect thickness. Other white fish such as halibut, rockfish, or snapper will also work!
Nutrition Information
Serving
1= ¼ of the recipe
Calories
638kcal
(32%)
Carbohydrates
67g
(22%)
Protein
47g
(94%)
Fat
21g
(32%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
Monounsaturated Fat
12g
Trans Fat
0.01g
Cholesterol
178mg
(59%)
Sodium
1309mg
(55%)
Potassium
1515mg
(43%)
Fiber
5g
(20%)
Sugar
3g
(6%)
Vitamin A
142IU
(3%)
Vitamin C
12mg
(13%)
Calcium
120mg
(12%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 638
% Daily Value*
| Serving | 1= ¼ of the recipe | |
| Calories | 638kcal | 32% |
| Carbohydrates | 67g | 22% |
| Protein | 47g | 94% |
| Fat | 21g | 32% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 12g | 60% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 178mg | 59% |
| Sodium | 1309mg | 55% |
| Potassium | 1515mg | 32% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
| Vitamin A | 142IU | 3% |
| Vitamin C | 12mg | 13% |
| Calcium | 120mg | 12% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.