Healthier Baked Fish & Chips

0 comments
Baked Fish & Chips

These healthier baked fish & chips are a delicious dinner to incorporate into your weekly rotation! They’re paired with a simple coleslaw and the perfect garlic & herb sweet potato fries.

They can easily be made gluten-free by using your favorite gluten-free breadcrumbs, or blending your favorite crackers into crumbs (my personal fave!)

This delicious dinner packs in all the right flavors and nutrients. You get protein & fats from the fish, complex carbs & fiber from the sweet potato, and some extra fiber from the coleslaw.

Since we eat fish about 3-4 times a week, I try to switch up how we eat it. Baked, breaded fish is easily one of my favorite ways. It stays tender on the inside, and gets the perfect crisp from the breading. There are also so many ways to serve it- like in a taco, over a salad, or in a wrap.

Cod is one of my favorite white fish to prep it with, and I usually grab it fresh from the fish section at my local grocery store.

Baked Fish & Chips

How to make healthier baked fish & chips

Prepare your sweet potato fries

Since sweet potatoes take longer to bake, I like starting off with them for this recipe. Slice your sweet potatoes into strips, and toss them together with a simple seasoning mix made of:

  • olive oil
  • garlic powder
  • smoked paprika
  • dry parsley
  • salt & pepper

Mix them together, and bake until crispy! After about 30 minutes, you’ll add your fish into the oven.

Prepare your fish

I love using cod in this recipe, but you can use any white fish you prefer.

  1. Slice the cod into 2″ strips and season it with salt & pepper
  2. Dip it in a mixture of mayo and dijon mustard
  3. Dip it in your crumb mixture- I love blending these grain-free crackers to make my own crumbs!

Once they’re coated, add them to the same sheet pan the sweet potatoes are on to let them finish cooking.

Mix together your coleslaw

The coleslaw is such a perfect side dish, and is so easy to make! You’ll need:

  • coleslaw mix, or mix your own shredded cabbage and carrots
  • mayo
  • lemon juice
  • apple cider vinegar
  • honey
  • salt & pepper

It pairs so well with the baked fish and sweet potato fries, and tastes better the longer it marinates!

If you have any leftover breaded fish, you can heat it over a skillet when rewarming and serve it in a taco or over a salad. I can’t wait for you guys to try it!

Check out some of my other favorite healthier weeknight dinners:

Vegan Creamy Pasta Sauce

Everything Crusted Salmon Bites

Mediterranean Orzo Salad

Spinach & White Bean Burgers

Healthier Baked Fish & Chips

0 from 0 votes
Course: Main
Servings

3

servings
Prep time

15

minutes
Cooking time

45

minutes
Total time

1

hour 

Ingredients

  • Fish
  • 1 lb cod, or sub your favorite white fish

  • 2 tbsp mayo of choice

  • 1 tbsp dijon mustard

  • 1 1/2 cups bread crumbs of choice, I used 2 cups of these grain-free crackers and blended them into crumbs

  • 1 tsp garlic powder

  • Salt & pepper

  • Olive oil, to drizzle

  • Sweet Potato Fries
  • 2 large sweet potatoes

  • 2 tbsp olive oil

  • 1 tsp salt

  • 1 1/2 tsp garlic powder

  • 1 tsp black pepper

  • 1/2 tsp smoked paprika

  • 1 tbsp dry parsley

  • Coleslaw
  • 4 cups coleslaw mix, or mix your own shredded cabbage and carrots

  • 2 tbsp mayo of choice

  • 1 tbsp lemon juice

  • 1 tbsp apple cider vinegar

  • 1 tsp honey

  • Salt & pepper

Directions

  • Preheat your oven to 375 F
  • Starting with the sweet potato fries, wash and slice the sweet potato into thin strips.
  • Toss in a large bowl with the spices and olive oil and mix well until evenly coated.
  • Layer a large baking sheet with parchment paper. I used a baking sheet large enough to fit the fish as well, but you can use two separate ones if you only have smaller ones- you don’t want to overcrowd the pan.

    Spread the sweet potatoes around evenly. Bake for 30 minutes, flipping halfway through. *They will cook for an additional 15 minutes once you add in your fish
  • While they bake, slice your cod into 2″ strips and season with salt & pepper.
  • Mix the mayo and dijon together in a bowl, and add your breadcrumbs to a separate bowl with the garlic powder and some salt & pepper.
  • Dip each cod piece into the mayo mixture, and then coat in the crumb mixture. Repeat with remaining fish, and set aside.
  • Once the sweet potatoes have been in the oven for 30 minutes, you can add the cod pieces to the same sheet pan, and drizzle over them with olive oil. Bake for an additional 15-20 minutes. If you’re using a separate sheet pan, place it into the oven after the sweet potatoes have been cooking for 30 minutes.
  • While they both finish baking, prepare your coleslaw by mixing together the dressing ingredients in a bowl, and tossing it together with your slaw mix.
  • Once the fries and fish are ready, serve fresh with the coleslaw and your choice of dipping sauces
  • Leftovers can be reheated in the oven or over a skillet.

Did you make this recipe?

Tag @somethingnutritious on Instagram- I’d love to see your creations!

Leave a Comment

Your email address will not be published. Required fields are marked *

*

This site uses Akismet to reduce spam. Learn how your comment data is processed.