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Guiltless Fish and Chips

In honor of the Olympics, my husband suggested I make something Olympic-ish or English. I decided to seize the opportunity and make old-fashioned Fish and Chips. I love fish and chips, unfortunately an order of fish and chips is usually anywhere from 500-1000 calories! What?! I definitely wasn’t going to fry anything and I wasn’t about to go out and buy a fancy breading, so I decided to make my own fish and chips!

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Guiltless Fish and Chips

Servings: 2

Amount per servings:  note that these amounts account for the approximate amount of breading actually used—not how much you need for the ingredients since a lot of the breading gets shaken off.

  • Whole meal: 335 calories- 40g carbs- 10 g fat- 20g protein- 3g sugar
  • Fish: 113 calories- 4g carbs- 3g fat- 16g protein
  • Chips: 222 calories- 36g carbs- 7g fat- 4g protein- 3g sugar

Ingredients

  • 2 cod fillets (4 oz each)
  • 2 tablespoon flour
  • ½ tablespoon paprika
  • dash salt and pepper
  • 1 egg white
  • 1 cup Panko bread crumbs (I found these in the “Foreign Foods” section of Walmart)
  • 2 potatoes
  • 1 tablespoon olive oil
  • onion salt and garlic powder to taste.

Directions

  1. Preheat your oven to 350 degrees.
  2. Start with the chips—really just French fries.
  3. Slice your potatoes into thin strips so they look like French fries.
  4. Toss the strips in olive oil, salt, and garlic powder and put into the oven for 25-30 minutes or until they’re brown and kind of see-through
  5. Next comes the fish! In a small bowl, mix together the flour, paprika, salt and pepper.
  6. In another small bowl- beat the egg white until soft peaks form—it will look like this. Image
  7. Pour the Panko crumbs onto a plate.
  8. Youre going to move each fish fillet from the flour mixture to the egg white to the panko. (the picture is from right to left since my oven is on my left). Make sure to coat the fillets well with  each! Image
  9. Once you’ve coated each fillet, put them onto a baking sheet (I used a pie dish). Image

10. Put the fillets in the oven with your chips and cook them for 15 minutes!

11. When you’re done, serve the fish and chips with malt vinegar or ketchup and enjoy!

 Image

Directions for easy printing

  1. Preheat your oven to 350 degrees.
  2. Start with the chips—really just French fries.
  3. Slice your potatoes into thin strips so they look like French fries.
  4. Toss the strips in olive oil, salt, and garlic powder and put into the oven for 25-30 minutes or until they’re brown and kind of see-through
  5. Next comes the fish! In a small bowl, mix together the flour, paprika, salt and pepper.
  6. In another small bowl- beat the egg white until soft peaks form—it will look like this.
  7. Pour the Panko crumbs onto a plate.
  8. Youre going to move each fish fillet from the flour mixture to the egg white to the panko. (the picture is from right to left since my oven is on my left). Make sure to coat the fillets well with  each!
  9. Once you’ve coated each fillet, put them onto a baking sheet (I used a pie dish).

10. Put the fillets in the oven with your chips and cook them for 15 minutes!

11. When you’re done, serve the fish and chips with malt vinegar or ketchup and enjoy!

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