Fish and chips is such an easy, delicious meal…and when you bake it and use sweet potato fries as your ‘chips’, it’s a healthier choice to make for your family.
Sweet potatoes are not only tasty, they’re so good for you too! They’re loaded with vitamins and minerals and some even believe they have anti-inflammatory benefits too. When you’re deciding on the ‘chips’ portion of this meal, go with sweet potatoes. You’ll feel better about yourself in after the meal!
Want to see how healthy sweet potatoes are? Check out this article by Healthline here.
The marinade for this recipe is low-fat buttermilk and Old Bay spice. Let it sit for 20-30 minutes before you flour and breadcrumb it and you’ll enjoy!
Sweet potatoes, garlic, and Old Bay…just enough to get these ‘chips’ ready to go in the oven.
HELPFUL HINT
If you like your fish and chips more on the crispier side, lightly broil them before serving them.
Make sure to keep an eye on them though…you can burn them fast if you’re not paying attention.
ASK ME HOW I KNOW THAT lol!!!
Not in the mood for tartar sauce, I made my dipping sauce with yogurt and a dash of dijon mustard. Add as much dijon as you like.
Tools I used in this recipe:
- Nordic Ware Baking Sheet
- Old Bay Spice
- Sir Kensington's Dijon Mustard
- Bob's Red Mill Brown Rice Flour
- KP Kitchen Measuring Spoons
Baked Fish and Chips
Equipment
Ingredients
- 1 lb cod
- ¼ cup buttermilk low-fat
- 3 tsp old bay seasoning
- 2 tsp lawry's seasoned salt
- 1 ½ lb sweet potatoes sliced into thin wedges
- 1 tbsp olive oil
- 4 cloves garlic minced
- ¼ cup brown rice flour
- 2 egg whites whisked
- 1 cup panko breadcrumb
- 1 lemon wedged
Instructions
- Preheat oven to 400 degrees.
- Pat the cod dry and in a large plastic bag, combine the buttermilk and 1 tsp of Old Bay seasoning. Add your fish and refrigerate for 20-30 minutes.
- While the fish marinates, chop your sweet potatoes into fries or wedges, whichever you prefer. Once cut, in a large bowl, combine the fries, the garlic and the Lawry’s salt. Mix until thoroughly combined, then place them on a baking sheet in a single row. Bake for 25-30 minutes (flipping halfway through - also if you like your ‘chips’ on the crispier side, broil for the last 2-3 minutes of cooking, making sure to keep an eye on them to prevent burning them).
- While the sweet potatoes bake, in 3 separate bowls, put the flour, the breadcrumbs, and the egg whites. In the bowl with the egg whites, add 1 tsp of Old Bay seasoning and whisk together thoroughly.
- Start breading the fish - take the fish out of the marinade and one at a time, first dredge them in the flour (shaking off any excess), then coat both sides in the egg mixture, then finally coat both sides in the breadcrumbs. Place on a separate baking sheet and place in the oven for 15 minutes until golden brown.
- If you’re using tartar sauce, enjoy dipping in tartar sauce. If you’re making the yogurt and Dijon mixture, in a small bowl combine the yogurt and a squirt of Dijon mustard, adding more Dijon as you prefer.
- Serve hot, and eat with a fork.
Notes
About The Skinny Guinea
Hey...how you doin'? I'm Tommy, The Skinny Guinea…just a busy dad who loves to cook. Offering easy to cook dinners and family friendly recipes, while always staying true to my Italian roots!
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