Baked Fish and Chips
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.
Servings 4
Cost 20
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
You can serve this with tartar sauce or some Greek yogurt with a squirt of Dijon mustard. Enjoy!