Oven "Fried" Fish and Chips

1 Reviews
100% would make this recipe again

Fish and chips with mayonnaise.

«Fish and Chips», Britain's favourite take-away, is completely revisited here, to obtain a tasty but healthier result with no deep-frying.

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 30 min
570 calories/serving

Ingredients

2 potatoes, yukon gold, if available 400 g
1 egg whites, for the chips 2 tbsp
1/4 tsp paprika, for the chips 1 g
1/2 tsp salt, for the chips
1/2 tbsp canola oil, for the baking sheet and the rack 8 mL
parchment paper, for the sheet
300 g cod fillet, or hake
1 egg whites, for the fish 2 tbsp
3 tbsp water, for the fish 45 mL
4 tbsp cornstarch, for the fish 30 g
4 tbsp cornmeal (polenta), for the fish 30 g
3/4 tsp paprika, for the fish 2 g
1/4 tsp cayenne pepper, for the fish 1 g
vegetable oil spray, for the fish
2 1/2 tbsp mayonnaise 35 g

Before you start

Time well the potato and fish preparation so that the fish is baked during the last 15 min of potato baking.

Method

Preheat the oven to 260°C/500°F. Line with parchment paper a large baking sheet then oil it lightly. Start baking the potatoes. Prepare the fish during the first 15 min of potato baking. Bake the fish with the potatoes during the last 15 min of potato baking.

Oven «fried» chips

  1. Cut the potatoes in half lengthwise, then cut each half into 4-6 wedges. It is important to cut them into wedges of similar size so that they will all cook evenly and be done at the same time.
  2. In a deep dish, whisk the egg white with the paprika and salt. Add the potato wedges and coat them well with the egg white mixture. Transfer them to the baking sheet. Don't crowd the potatoes on the sheet or they will steam and not turn golden-brown.
  3. Bake on the bottom oven rack 15 min, then turn the potatoes and bake an additional 15 min.

Oven «fried» fish

  1. Cut the fish into servings.
  2. Prepare 2 shallow dishes: beat the egg and water in one dish, then combine the cornstarch, cornmeal, spices, and a pinch of salt in the other dish. Dip one fish piece at the time, first in the dry mixture, then in the egg mixture. Let the excess egg drip off before coating the fish in the dry mixture again. Turn the fish to coat both sides.
  3. Put the fish on an oiled rack of a broiler pan and spray them evenly with a vegetable oil spray. Bake the fish for 15 min on the top oven rack.
  4. Take the fish and chips out of the oven. Add salt to taste. Serve with the mayonnaise on the side.

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

570

Fat

20 g

31 %

Saturated 2.8 g
+ Trans 0.1 g

15 %

Cholesterol

70 mg

Sodium

660 mg

27 %

Carbohydrate

61 g

20 %

Fibre

6 g

25 %

Sugars

2 g

Net Carbs

55 g

Protein

36 g

Vitamin A

15 %

Vitamin C

28 %

Calcium

5 %

Iron

22 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E
Good source of  :
Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin D, Vitamin K, Zinc
Source of  :
Copper, Omega-3, Omega-6, Vitamin C
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Meat and Alternatives 4
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.