Low Fat Crispy Fish and Chips
Satisfy your cravings for the classic British favorite with this healthier twist on 'Low Fat Crispy Fish and Chips.' Featuring tender, flaky cod fillets coated in a golden, crunchy layer of seasoned panko breadcrumbs, and oven-baked potato chips that are perfectly crisp outside and fluffy inside, this recipe lets you indulge guilt-free. By substituting deep frying with baking and using a light olive oil spray, it keeps the flavors rich while slashing unnecessary fat. Ready in under an hour, this easy baked fish and chips recipe is ideal for busy weeknights or casual family dinners. Serve it hot with a squeeze of fresh lemon or your favorite low-fat dipping sauce for a wholesome, flavorful meal that everyone will love!
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Recipe Information
Ingredients
- 4 pieces Cod fillets (skinless and boneless)
- 4 medium Russet potatoes
- 1 cup Panko breadcrumbs
- 0.5 cup All-purpose flour
- 2 large Egg whites
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1.5 teaspoons Salt
- 1 teaspoon Black pepper
- 1 bottle Olive oil cooking spray
Instructions
Preheat the oven to 400°F (200°C) and line two large baking sheets with parchment paper.
Peel the russet potatoes, then slice them into evenly sized sticks (about 1/3 inch thick) to create your chips.
Place the potato sticks in a large bowl, cover with cold water, and let them soak for 10 minutes to remove excess starch.
While the potatoes soak, prepare the fish. Pat the cod fillets dry with paper towels and season lightly with 0.5 teaspoon of salt and a pinch of black pepper.
Set up a breading station: in one shallow bowl, mix the all-purpose flour with the garlic powder, paprika, 0.5 teaspoon of salt, and black pepper; in a second shallow bowl, whisk the egg whites until frothy; in a third shallow bowl, place the panko breadcrumbs.
One at a time, dredge each fish fillet in the flour mixture, shake off the excess, dip it into the egg whites, and finally coat it evenly with panko breadcrumbs. Place the breaded fillets on one of the prepared baking sheets.
Drain the soaked potatoes and pat them completely dry with a clean kitchen towel. Toss them in a large bowl with 1 teaspoon of salt and a light coating of olive oil cooking spray.
Spread the potatoes on the second baking sheet in a single layer, ensuring they are evenly spaced for crispiness.
Place both baking sheets in the oven. Bake the chips for 30-35 minutes, flipping them halfway through, until golden brown and crispy.
Bake the fish for 20-25 minutes, or until the coating is golden and the fish is cooked through (it should easily flake with a fork).
Serve the crispy fish and chips immediately, accompanied by lemon wedges or your favorite low-fat dipping sauce.
Nutrition Facts
Calories |
472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.1 g | 3% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 1068 mg | 46% | |
| Total Carbohydrate | 72.1 g | 26% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 3.8 g | ||
| Protein | 38.4 g | 77% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 67 mg | 5% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1546 mg | 33% | |
*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.
