Fish & Chips! - AB's Fitness Online

With March comes St. Patrick’s Day and who doesn’t love the classic Irish dish of Fish + Chips?! While fish & chips are delicious, most recipes aren’t known for being healthy considering they are deep fried and full of saturated fat. But, no need to panic because we have a great healthy spin on this classic recipe that cuts back on the fat and we’ve even added notes to make it gluten free! Check it out, and tag us on social media if you make it!

Ingredients

¼ cup low-fat buttermilk*
5 teaspoons OLD BAY® Seasoning divided
1 pound cod, pollock, halibut, or other firm, white fish fillets, cut into 4×2-inch pieces** (about 4 pieces total)
2 large russet potatoes, about 1 ½ pounds, scrubbed and peeled
1 tablespoon extra-virgin olive oil
1 teaspoon minced fresh garlic
¼ cup white whole wheat flour***
2 large egg whites
1 cup whole wheat Panko breadcrumbs***
Lemon wedges for serving
McCormick Original Tartar Sauce for serving

Directions:

Place a rack in the center of your oven and preheat the oven to 400 degrees F. Line a large rimmed baking sheet with foil, generously coat with nonstick spray, and set aside. In a large Ziploc bag, add buttermilk and 1 teaspoon of the OLD BAY Seasoning and mix to combine. Add the fish to the bag and tightly seal. Refrigerate for 20 minutes. Meanwhile, cut the potatoes in half lengthwise. Then, cut each half into thirds, also lengthwise, so that you have 6 wedges total per potato. Place the potato wedges in a large bowl. Top with olive oil, garlic, and 2 teaspoons OLD BAY seasoning. Toss to coat, then spread in an even layer on the prepared baking sheet, discarding any liquid that collects at the bottom of the bowl. Bake for 25 minutes, turning once halfway through. Remove from the oven and push the potatoes to the outside edges of the baking sheet to make room for the fish fillets. Place the flour in a large, shallow dish (a pie dish works well). In a second dish, briskly whisk the egg whites and 1 teaspoon of OLD BAY seasoning until foamy. In a third dish, stir together the Panko and the last teaspoon of OLD BAY seasoning. Remove the fish from the buttermilk marinade, shaking off any excess, then dip in the flour, coating all sides. Shake off the excess flour, then dip in the egg whites to moisten. Finally dip in the Panko mixture. Press the Panko onto the fish’s surface so that it sticks to all sides, then arrange the fish in the empty space on the baking sheet with the potatoes. Repeat with the remaining fillets. Bake the potatoes and fish together for another 15 minutes, until the fish is golden brown and flakes easily with a fork. Serve with lemon wedges and tartar sauce.

Notes

*No buttermilk? Mix ¼ cup regular milk with 2 teaspoons lemon juice or white vinegar. Let sit 5 minutes (the milk will curdle) then use as directed.

**Do not use a flaky white fish, such as tilapia or snapper, as they will not hold together.

***Need to make this Gluten Free? Switch the white whole wheat flour for Bob’s Red Mill Gluten Free 1 to 1 Baking Flour and the whole wheat panko bread crumbs for Kikkoman Panko Japanese Style Gluten Free Bread Crumbs, using the same amounts (links provided for each).

TO MAKE AHEAD: The fish can be marinated for up to 8 hours in the refrigerator prior to preparing.
TO STORE: This recipe is best enjoyed the day it is made. Store leftovers in the fridge for up to 1 day.
TO REHEAT: Let the fish come to room temperature, then place it uncovered on a baking sheet in a 350 degree F oven for a few minutes, just until warmed through.

Nutrition

SERVING: 1(of 4), without tartar sauce