Crispy Baked Fish and Chips
British-style fish and chips are the most delectable things when made well, so we developed a baked version that was healthy and Scramblicious! In Great Britain fish and chips (AKA fries) are served with malt vinegar, which I enjoy, but I also like the taste of fresh lemon juice sprinkled over them just before eating (not any earlier or they will get soggy).
- 1 1/2 lbs. russet potatoes peeled and cut into thin strips, like French fries
- 2 Tbsp. extra virgin olive oil
- 1/4 tsp. salt
- 1 Tbsp. Old Bay seasoning or use Cajun seasoning
- 1 egg
- 1 cup panko bread crumbs ( use wheat/gluten-free, if needed
- 2 Tbsp. grated Parmesan cheese
- 1 Tbsp. cornstarch
- 1 lb. cod fillets or other thick white fish, cut into large chunks so you have about 8 pieces, or use extra-firm tofu, drained and sliced
- 1/2 lemon or use or malt vinegar, for serving, optional
- 1/4 cup ketchup for serving, optional
- 1/2 cup tartar sauce store-bought or homemade, for serving, optional
- Note:This recipe calls for some cooking action midway through the baking of the “chips.” Read the whole recipe through first before you put the potatoes in the oven.
- Preheat the oven to 450 degrees. Spray a baking sheet with nonstick cooking spray, and line another one with a silicone mat or foil (if using foil, spray that with nonstick cooking spray).
- Toss the potatoes with the oil, salt, and 1/4 tsp. Old Bay or Cajun seasoning and spread them in a single layer on the baking sheet coated with cooking spray. Put them on the middle rack of the oven to bake for 30 minutes, flipping once. Remove them from the oven when nicely browned.
- Meanwhile, beat the egg in a wide, shallow bowl. In a separate wide, shallow bowl, toss together the panko, remaining Old Bay seasoning, cheese, and cornstarch. Dip each piece of fish in the egg, then coat it thoroughly with the panko mixture and place it on the other baking sheet.
- After the “chips” have baked for about 15 minutes, reduce the heat to 425 degrees, put the fish in the oven and bake it on the top rack of the oven for about 15 minutes until the breading starts to turn golden brown. Remove it from the oven and serve immediately with lemon wedges, vinegar, ketchup, and/or tartar.
Do Ahead or Delegate: Peel and cut the potatoes and store them submerged in water for up to 24 hours to prevent browning, beat and refrigerate the egg, grate the Parmesan cheese if necessary and refrigerate, make the breading mixture, cut the fish and refrigerate, slice the lemon if using, prepare and refrigerate the tartar sauce if making your own. Scramble Flavor Booster: Add 1/2 tsp. garlic powder to the panko mixture. Tip: To make your own tartar sauce, combine a dollop of mayonnaise with a spoonful of sweet relish and a squeeze of fresh lemon juice. For cocktail sauce, combine a dollop of ketchup with a little creamy horseradish, Worcestershire sauce, and lemon juice. Nutritional Information Per Serving (% based upon daily values): Calories 417, Total Fat: 10g, 15%; Saturated Fat: 2g, 10%; Cholesterol: 98mg, 32.5%; Sodium: 793mg, 33%; Total Carbohydrate: 54g, 18%; Dietary Fiber: 4g, 15%; Sugar: 3g; Protein: 28g
Tried this recipe?Let us know how it was!