Heart-Healthy Classic British Fish and Chips
Experience the comfort of a beloved British classic with a modern, heart-healthy twist in this recipe for "Heart-Healthy Classic British Fish and Chips." Perfectly flaky cod fillets are coated in a light, whole-wheat batter made with sparkling water and egg white for a golden crunch without deep-frying. Paired with oven-baked thick-cut russet potato chips that are seasoned to perfection, this dish offers all the flavor of traditional fish and chips with significantly less fat and calories. The recipe is simple yet satisfying, ready in just an hour, and served with zesty lemon wedges and tangy malt vinegar for an authentic finish. Whether you're embracing healthier choices or simply craving a wholesome, guilt-free version of this iconic dish, this recipe will be a crowd-pleaser.
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Recipe Information
Ingredients
- 4 pieces cod fillets
- 4 large russet potatoes
- 1 cup whole wheat flour
- 1 teaspoon baking powder
- 1 cup sparkling water
- 1 egg white
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
- 0.25 cup canola oil
- 4 lemon wedges
- 0.25 cup malt vinegar
Instructions
Preheat your oven to 400°F (200°C). Line two baking trays with parchment paper.
Peel the potatoes and cut them into thick chips, about 1/2 inch wide. Place the chips in a bowl of cold water and allow them to soak for 10 minutes to remove excess starch.
Drain the potatoes and dry them thoroughly with a clean kitchen towel. Spread them in a single layer on one of the prepared baking trays.
Lightly brush the potatoes with 2 tablespoons of canola oil and season with half the sea salt and the black pepper. Bake in the oven for 30-35 minutes, turning halfway through, until golden and crispy.
In a medium bowl, mix the whole wheat flour, baking powder, remaining sea salt, and paprika. Gradually whisk in the sparkling water until you have a smooth batter.
In another bowl, beat the egg white until frothy, then fold it into the batter mixture.
Heat 2 tablespoons of canola oil in a non-stick frying pan over medium-high heat.
Dip each cod fillet into the batter, allowing any excess to drip off, and place them in the hot pan. Cook each side for about 3-4 minutes or until the batter is golden and the fish is cooked through.
Transfer the cooked fish to the second baking tray and place it in the oven to keep warm while finishing the chips if necessary.
Serve the fish and chips with lemon wedges and malt vinegar on the side for drizzling.
Nutrition Facts
Calories |
2777 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.0 g | 82% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 14.2 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 3450 mg | 150% | |
| Total Carbohydrate | 356.8 g | 130% | |
| Dietary Fiber | 36.7 g | 131% | |
| Total Sugars | 15.5 g | ||
| Protein | 198.7 g | 397% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 379 mg | 29% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 10659 mg | 227% | |
*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.
