Low Fat Fish and Chips
Transform your classic comfort food cravings into a guilt-free delight with this "Low Fat Fish and Chips" recipe! Perfectly golden and crispy, these oven-baked fish fillets are coated in a tantalizing mix of plain and panko breadcrumbs, seasoned with paprika, garlic powder, and a hint of pepper for bold flavor. Paired with thick-cut potato wedges baked to crispy perfection, this healthier take on the beloved dish uses low-fat yogurt and a splash of olive oil to cut down on unnecessary fats—no deep frying required! Ready in just under an hour, this lighter fish and chips recipe is not only heart-healthy but also easy enough for a busy weeknight. Serve it with a crisp side salad or a dollop of low-fat dipping sauce, and enjoy a wholesome meal that delivers all the indulgence with none of the guilt.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (e.g., cod or haddock)
- 4 pieces Large potatoes
- 1 cup Plain breadcrumbs
- 0.5 cup Panko breadcrumbs
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup Low-fat yogurt
- 1 tablespoon Lemon juice
- 2 tablespoons Olive oil
- Cooking spray
- 1 tablespoon Chopped parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line two large baking trays with parchment paper or aluminum foil.
Wash the potatoes and cut them into thick wedges or chip shapes, leaving the skin on for extra fiber and nutrients.
In a large bowl, toss the potato wedges with 1 tablespoon of olive oil and a pinch of salt and pepper. Spread them in a single layer on one of the prepared baking trays.
Bake the potatoes in the oven for 25-30 minutes, flipping halfway through, until they are golden brown and crispy.
While the potatoes are baking, prepare the fish coating. In a shallow bowl, combine the plain breadcrumbs, panko breadcrumbs, paprika, garlic powder, 0.5 teaspoons of salt, and black pepper.
In another bowl, mix the low-fat yogurt and lemon juice to create a tangy binder for the breadcrumbs.
Pat the fish fillets dry with a paper towel, then dip them one at a time into the yogurt mixture, ensuring both sides are fully coated.
Press each yogurt-coated fillet into the breadcrumb mixture, ensuring an even coating on all sides. Place the coated fish on the second baking tray lined with parchment paper.
Lightly spray the coated fish fillets with cooking spray or drizzle with the remaining tablespoon of olive oil to help them crisp up in the oven.
Place the fish fillets in the oven alongside the potatoes for the final 15-20 minutes of cooking, or until the fish is golden and flakes easily with a fork.
Remove the fish and chips from the oven. Optionally, sprinkle with chopped parsley for garnish before serving.
Serve immediately with a light side salad or your favorite low-fat dipping sauce.
Nutrition Facts
Calories |
635 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.6 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 77 mg | 26% | |
| Sodium | 950 mg | 41% | |
| Total Carbohydrate | 97.5 g | 35% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 8.6 g | ||
| Protein | 40.7 g | 81% | |
| Vitamin D | 7.8 mcg | 39% | |
| Calcium | 156 mg | 12% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 2211 mg | 47% | |
*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.
