5.0 from 3 votes
Italian Fresh Herb Baked Fish and Chips
Italian Fresh Herb Baked Fish and Chips is a healthier and equally delicious alternative to the traditonal deep-fried version.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 servings
Calories: 1065 kcal
Course:
Main Course
Cuisine:
Italian , British
Ingredients
- 4 thick slices Perch, Halibut or Cod
- 5 medium Potatoes (thinly sliced)
- ½-1 teaspoon oregano or to taste (divided)
- ¼-½ teaspoon salt or to taste (divided)
- 2-4 tablespoons Italian parsley (finely chopped) (divided)
- 2-3 prigs rosemary (chopped) (divided)
- ¼ cup olive oil (more or less) divided
- 1 clove garlic (minced)
Instructions
- Pre-heat oven to 350°F (180°C). Lightly brush a baking sheet with one tablespoon of olive oil.
- In a medium bowl soak the potatoes in cold water for approximately 15-20 minutes, then rinse, drain well and towel dry.
- Place the potatoes a medium bowl and toss with approximately 2 tablespoons olive oil and half the oregano, salt, parsley, rosemary and all the garlic.
- Place the fish filets on the prepared baking sheet, sprinkle with salt, the remaining oregano, parsley and rosemary. Place the potatoes on the baking sheet with the fish, sprinkle with a little extra salt, oregano and olive oil if needed.
- Bake for approximately 30 minutes. (I raised the temperature to 425°F (225°C) for the last 5 minutes to brown a little more the potatoes. Serve Immediately. Enjoy!
Cup of Yum
Notes
- It is best to cook the fish to an internal temperature of 140-145 degrees. Undercooked fish does not flake and is translucent. If your fish is undercooked, continue cooking until it’s done. Check often because fish cooks fast.
- This recipe is best enjoyed the day it is made, but you can store leftovers in the refrigerator in an airtight container for up to 1 day.
- To reheat the fish place it and the potatoes on a baking sheet and heat in a pre-heated 350F/180C oven for approximately 10 minutes or warmed through.
Nutrition Information
Calories
1065kcal
(53%)
Carbohydrates
47g
(16%)
Protein
166g
(332%)
Fat
20g
(31%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
4g
Monounsaturated Fat
11g
Cholesterol
387mg
(129%)
Sodium
649mg
(27%)
Potassium
4856mg
(139%)
Fiber
6g
(24%)
Sugar
2g
(4%)
Vitamin A
540IU
(11%)
Vitamin C
64mg
(71%)
Calcium
185mg
(19%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 1065
% Daily Value*
| Calories | 1065kcal | 53% |
| Carbohydrates | 47g | 16% |
| Protein | 166g | 332% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 387mg | 129% |
| Sodium | 649mg | 27% |
| Potassium | 4856mg | 103% |
| Fiber | 6g | 24% |
| Sugar | 2g | 4% |
| Vitamin A | 540IU | 11% |
| Vitamin C | 64mg | 71% |
| Calcium | 185mg | 19% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.