Fish and chips with tartar sauce.
«Fish and Chips», Britain's favourite take-away, is completely revisited here to obtain a tasty but healthier result with no deep-frying.
2 | potatoes, Russet or Idaho type, yukon gold | 500 g | |
1 | egg whites, for the chips | 2 tbsp | |
1/4 tsp | paprika, for the chips | 1 g | |
1/2 tsp | salt, for the chips | 2 g | |
1/2 tbsp | canola oil, for the baking sheet and the rack | 8 mL | |
parchment paper, for the sheet | |||
260 g | cod fillet, or hake, cut into pieces | ||
1 | egg whites, for the fish | 2 tbsp | |
1/4 cup | milk, partly skimmed, 2%, for the fish | 65 mL | |
1/4 cup | white flour (all purpose), for the fish | 30 g | |
1/4 cup | bread crumbs, for the fish | 35 g | |
3/4 tsp | paprika, for the fish | 2 g | |
1/4 tsp | cayenne pepper, for the fish | 1 g | |
vegetable oil spray, for the fish | |||
65 mL | Tartare Sauce | 1/4 cup |
Pay attention to the timing of the potato and fish preparation so that the fish is baked during the last 15 min of potato baking.
Preheat the oven to 260°C/500°F. Line with parchment paper a large baking sheet then oil it lightly. Start baking the potatoes. Prepare the fish during the first 15 min of potato baking. Bake the fish with the potatoes during the last 15 min of potato baking.
Oven «fried» chips
Oven «fried» fish
per 1 serving (390 g)
Amount % Daily Value |
Calories 580 |
Fat 17 g 27 % |
Saturated
3 g
16 % |
Cholesterol 60 mg |
Sodium 800 mg 33 % |
Carbohydrate 69 g 23 % |
Fibre 6 g 25 % |
Sugars 7 g |
Net Carbs 63 g |
Protein 37 g |
Vitamin A 16 % |
Vitamin C 35 % |
Calcium 14 % |
Iron 33 % |
Food Group | Exchanges |
---|---|
Starches | 4 |
Vegetables | 0 |
Milk and Alternatives | 0 |
Meat and Alternatives | 3 |
Fats | 3 |
The texture of both the fries and the cod was pitch-perfect: crispy on the outside, tender on the inside. This will be our new go-to fish-&-chip recipe.
It is a great recipe for cod. Loved it. I did not do the sauce because of the mayo and it was a mistake. The cod, being a fairly "tasteless" fish needs some kind of a sauce.Will do it next time.
I used tilapia because it was available. I thought the recipe was ok for the fish.