Healthy Baked Potato Chip Fish
Transform your weeknight dinners with this irresistible Healthy Baked Potato Chip Fish—a light, crispy, and flavor-packed way to enjoy white fish fillets like cod, tilapia, or haddock. This recipe swaps traditional deep frying for a quick oven-baking method, using crushed plain potato chips as a delightfully crunchy coating. Seasoned with garlic powder, paprika, and black pepper, each fillet is dipped in a simple egg wash and baked to golden perfection with a drizzle of heart-healthy olive oil. Ready in just 35 minutes, this dish is the perfect combination of indulgence and nutrition. Serve with fresh lemon wedges and a side salad or steamed veggies for a wholesome, family-friendly meal that’s sure to impress.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
- 2 cups plain potato chips
- 3 tablespoons olive oil
- 0.5 cup all-purpose flour
- 1 large egg
- 2 tablespoons milk
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 4 pieces lemon wedges (for serving)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.
Crush the potato chips into fine crumbs using a food processor or by placing them in a zip-top bag and crushing with a rolling pin. Place the crushed chips in a shallow dish.
In a second shallow dish, mix the all-purpose flour, garlic powder, paprika, salt, and pepper.
In a third shallow dish, whisk together the egg and milk until combined.
Pat the fish fillets dry with a paper towel. Dredge each fillet in the seasoned flour, shaking off any excess.
Dip the floured fillet into the egg mixture, making sure it is well coated.
Press the egg-coated fillet into the crushed potato chips, ensuring an even coating on all sides. Place the crusted fillet onto the prepared baking sheet. Repeat with the remaining fillets.
Drizzle the olive oil evenly over the coated fish fillets to help them crisp up in the oven.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork. The coating should be golden and crispy.
Serve immediately with lemon wedges on the side for squeezing over the fish. Pair with a side salad or steamed vegetables for a complete healthy meal.
Nutrition Facts
Calories |
375 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 405 mg | 18% | |
| Total Carbohydrate | 29.1 g | 11% | |
| Dietary Fiber | 4.9 g | 17% | |
| Total Sugars | 5.1 g | ||
| Protein | 29.4 g | 59% | |
| Vitamin D | 6.4 mcg | 32% | |
| Calcium | 95 mg | 7% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 816 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
