Ww Fish and Chips
Dive into a guilt-free twist on a classic with this Weight Watchers-inspired Fish and Chips recipe, where crispy perfection meets wholesome ingredients! Baked to golden perfection, thick-cut russet potato wedges pair irresistibly with tender cod fillets coated in a seasoned panko crust infused with hints of lemon zest, paprika, and garlic powder. With just a spritz of olive oil spray, this oven-baked alternative delivers the crunchy, satisfying texture you crave—without the deep-frying. Ready in under 45 minutes, this healthy Fish and Chips recipe is packed with flavor, high in protein, and perfect for a family dinner. Garnished with a touch of fresh parsley and served with bright lemon wedges, it’s a modern, low-calorie take on a timeless favorite.
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Recipe Information
Ingredients
- 4 medium Russet potatoes
- 1 small bottle Olive oil spray
- 1 cup Panko breadcrumbs
- 0.5 cup Whole wheat flour
- 2 large Egg whites
- 4 4-ounce pieces Cod fillets
- 1 teaspoon Lemon zest
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Fresh parsley
- 4 pieces Lemon wedges
Instructions
Preheat your oven to 425°F (220°C). Line two large baking sheets with parchment paper or lightly coat with non-stick spray.
Scrub the russet potatoes clean and cut them into thick wedges. Place the potato wedges on one of the prepared baking sheets.
Spray the potatoes lightly with olive oil spray, then sprinkle with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Toss to coat evenly and arrange in a single layer.
Bake the potatoes in the oven for 15 minutes before flipping them over. Continue baking for an additional 15 minutes or until golden brown and crispy.
While the potatoes are baking, prepare the cod fillets. Set up a breading station with three shallow bowls: one with whole wheat flour, one with beaten egg whites, and one with panko breadcrumbs mixed with lemon zest, paprika, garlic powder, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
Pat the cod fillets dry with paper towels. Dredge each fillet in the flour, shaking off excess. Dip into the egg whites, allowing any excess to drip off, then coat in the seasoned panko mixture.
Place the breaded fish fillets on the second baking sheet. Lightly spray the tops with olive oil spray to help them crisp up during baking.
Once the potatoes have been baking for 15 minutes, put the fish fillets in the oven on the second rack and bake for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Remove both the fish and chips from the oven. Plate the crispy fish fillets alongside the golden potato wedges.
Garnish with fresh parsley and serve with lemon wedges on the side for squeezing over the fish. Enjoy your healthier Fish and Chips!
Nutrition Facts
Calories |
630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 827 mg | 36% | |
| Total Carbohydrate | 74.4 g | 27% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 5.2 g | ||
| Protein | 37.8 g | 76% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 74 mg | 6% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1574 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.
