Healthy Fish and Chips

Hey there! I’m coming at you with another recipe makeover here! This time it’s a classic- fish and chips, which is typically fried fish, fried potatoes, and a heavy coleslaw. So I’m going to show you how to do it all a little lighter and healthier!

Let’s start with the coleslaw. It’s usually dripping with that dressing, am I right? So we’re going to be using a LOT less in comparison. And if you let it sit for about 30 minutes in the refrigerator, the vinegar helps to break down the cabbage and carrots to soften them. I also use honey instead of refined sugar, and adding a little Dijon mustard ups the flavor!

Next is the potato chips. Some people make french fries, but we’re huge chip fans in our house. But instead of using the deep-fried variety (hello high fat content!), we make our own by baking them in the oven! This method requires a little patience, but they are worth the wait. Plus, they come with a lot less guilt!

Slice your potatoes super thin. To achieve the most consistent results, try using a mandolin, like this Mueller V Pro Adjustable Mandoline Slicer. That will ensure that they bake evenly and thoroughly. Lay them out on a sheet pan that is lined with parchment or foil and sprayed with grapeseed oil or your favorite oil spray. Let them cook for about 25 minutes, making sure to check them every now and then and flip them all over halfway through.

And last we’re making the fish. This recipe is gluten-free if you use a gluten-free all purpose flour. We like Bob’s Red Mill brand, but use your favorite! If you don’t have any issues with gluten, you can use a general all-purpose flour. The coating for the fish is the same one I used for the “fried” onions on the BBQ Chicken Salad with “Fried” Onions I made a few weeks ago.

Cut your fillets into 2 in long x 1 in wide pieces and dip them into your flour and potato mixture. Then lightly pan-fry them! By limiting the amount of oil I used, it dramatically cuts down on the fat content.

That’s pretty much it, so I hope you enjoy my healthier version of fish and chips!

Healthy Fish and Chips

Print Recipe

Try this healthy take on fish and chips! Golden brown, breaded fish pairs well with baked potato chips and lightly-dressed slaw.

• Author: Samantha Elaine
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Dinner

Ingredients

Scale 1x2x3x

• 1 ½ tbsp canola mayo
• 2 tbsp white wine vinegar
• 1 tsp Dijon mustard
• 1 tsp honey
• 7 ounces tri-color coleslaw vegetables (green cabbage, red cabbage, and carrots)
• Grapeseed oil spray
• 4 medium Yukon gold potatoes
• salt and pepper
• ½ cup instant potato flakes
• ½ cup all-purpose flour *
• 1 ½ lbs wild Alaskan cod
• 2 tbsp canola oil
• parsley

Instructions

1. Preheat oven to 350 degrees. Combine mayo, vinegar, mustard, and honey in a bowl. Pour over coleslaw vegetables, cover, and place in refrigerator for about 30 minutes.
2. Line a baking sheet with foil and spray with grapeseed oil. Using a mandolin or a knife, slice potatoes very thin. Spread out in an even layer on baking sheet, season with salt, and let cook for about 25 minutes, flipping over after 15 minutes. Set aside.
3. Meanwhile, combine potato flakes and flour in a bowl. Season with salt and pepper. Cut cod into 2 inch long by 1 inch wide pieces. Dip into flour mixture and set aside on a plate. Heat oil in a medium sauté pan over medium high heat. Add battered fish and let cook until golden brown. Let rest on paper towels to soak up any excess oil.
4. Serve fish with baked potato chips and coleslaw. Garnish with parsley.

Notes

*To make this dish gluten-free, use gluten-free flour

I hope you enjoyed this one as much as I do! Comments, questions, concerns? Leave them in the comments below or contact directly at me@samanthaelaine.net.

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