Heart-Healthy Classic Battered Fish and Chips
Indulge in the ultimate comfort food with a nutritious twist through our "Heart-Healthy Classic Battered Fish and Chips." This guilt-free version of a beloved British classic pairs protein-rich cod fillets with crispy baked sweet potato fries for a more wholesome take. The delicate batter is crafted using whole wheat flour, egg whites, and seltzer water, infused with flavorful garlic powder, smoked paprika, and onion powder for a deliciously light crust. Instead of deep-frying, the fish is pan-seared with olive oil cooking spray, keeping the dish low in fat without sacrificing taste. Meanwhile, the sweet potato fries are coated in cornstarch for extra crispness and oven-baked to perfection. Garnished with fresh parsley and vibrant lemon wedges, this recipe offers heart-healthy satisfaction in under an hour—ideal for an easy dinner that feels indulgent without derailing your wellness goals.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces cod fillets
- 1 cup whole wheat flour
- 1 teaspoon baking powder
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 3 large egg whites
- 1 cup cold seltzer water
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- olive oil cooking spray
- 2 large sweet potatoes
- 2 tablespoons cornstarch
- 2 tablespoons fresh parsley
- 4 pieces lemon wedges
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Peel the sweet potatoes and cut them into strips to resemble fries.
In a large bowl, toss the sweet potato fries with cornstarch until evenly coated.
Lightly spray the baking sheet with olive oil cooking spray, spread the sweet potato fries in a single layer, and spray again with olive oil.
Bake the sweet potato fries for 25-30 minutes, turning halfway through, until they are golden and crisp.
In a mixing bowl, combine whole wheat flour, baking powder, garlic powder, onion powder, smoked paprika, salt, and black pepper.
In another bowl, whisk the egg whites until foamy. Gradually add the seltzer water while mixing.
Combine the dry and wet mixtures to form a smooth batter. Ensure the batter is slightly thick to adhere to the fish fillets.
Pat the cod fillets dry with paper towels. Dip each fillet into the batter, ensuring an even coating.
Heat a large non-stick skillet at medium-high heat and lightly grease with olive oil cooking spray.
Cook the battered fish in the skillet for about 3-4 minutes on each side or until the coating is golden brown and the fish is thoroughly cooked.
Once both the fish and sweet potato fries are done, serve them on a platter garnished with fresh parsley and lemon wedges.
Serve immediately with baked sweet potato chips and a side of lemon wedges for garnish.
Nutrition Facts
Calories |
1526 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 3621 mg | 157% | |
| Total Carbohydrate | 187.6 g | 68% | |
| Dietary Fiber | 28.1 g | 100% | |
| Total Sugars | 18.6 g | ||
| Protein | 177.5 g | 355% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 326 mg | 25% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 4155 mg | 88% | |
*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.
