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Lightened Up Fish & Chips

Course: Lunch & Dinner Recipes
Keyword: Dinner, Fish, Healthy
Skill: intermediate
Servings: 1

INGREDIENTS

For the Fish:

  • 1 – 1.5 lbs of cod
  • 1 cup of all-purpose flour
  • ¼ teaspoon of pepper
  • ½ teaspoon of salt
  • ¼ teaspoon of cayenne pepper
  • 3 eggs
  • 1 tablespoon of milk
  • 1 ½ cups of Italian seasoned panko breadcrumbs

For the Chips:

  • 2 lbs. of russet potatoes, washed and cut into wedges
  • 3-4 tablespoons of olive oil
  • 1 teaspoon of minced rosemary
  • 1 teaspoon of fresh thyme sprigs
  • 1 tablespoon of minced garlic
  • 3 teaspoons of kosher salt
  • ½ teaspoon of freshly ground black pepper

Tartar sauce, ketchup + lemon wedges for serving

INSTRUCTIONS

  1. Preheat oven to 425 degrees and line a large baking sheet with parchment paper, set aside.
  2. Toss potato wedges with olive oil, rosemary, thyme, garlic, salt and pepper until well-coated. Distribute potato wedges evenly onto baking sheet and bake for 25 mins.
  3. While potatoes are beginning to roast, begin to bread your fish. In three separate bowls, combine your flour, pepper, salt and cayenne pepper in one bowl and set aside. In second bowl, whisk together eggs and milk and set aside. In the third bowl, pour in your flavored breadcrumbs. Trim cod fillets into smaller handheld sizes if fish piece is large.
  4. Dredge each piece of cod into a light coat of flour, then into a dip of egg mixture, finishing off with an even coat of breadcrumbs. Set each piece aside on a separate plate until all fish is dredged.
  5. After potato wedges have baked for 25 mins, move all potatoes to one side of the baking sheet and place dredged fish fillets evenly onto the empty side. Bake for 10-12 minutes or until the cod flakes easily with a fork.
  6. Serve with tartar sauce, ketchup and plenty of lemon wedges.