Digestive issues Recipes

Healthy oven baked fish and chips

oven baked fish and chips


This oven baked fish and chips recipe is a healthy take on a beloved classic that has a fascinating origin deeply rooted in British culinary history. This iconic dish is said to have emerged in the 19th century, during the bustling street food culture of Victorian London. The story goes that Sephardic Jewish immigrants, who had a tradition of frying fish in a crispy batter, introduced this method to the English. The first recorded fish and chip shop is believed to have been opened by Joseph Malin in London around 1860.

As the industrial revolution accelerated, and transportation improved, fish and chips quickly gained popularity as an affordable and convenient meal. The dish provided a nourishing and satisfying option for the working class. Over the years, fish and chips became ingrained in British culture, evolving into a beloved takeaway staple enjoyed by people of all walks of life. Today, this delectable duo has not only retained its cultural significance in the UK but has also become a global comfort food favorite.

Opting for the baking method for fish and chips not only simplifies the cooking process but also minimizes the mess compared to frying. Additionally, it offers the unique advantage of simultaneously cooking both the fish and potatoes in your oven. To achieve the crispiest fries, the trick lies in cutting them thinly (keeping the skin on for an added flavor boost) and spreading them out in a single layer on a preheated sheet pan to kickstart the crisping process. For those looking to save some time, initiating the baking of the potatoes in the oven while preparing the fish is a smart move.

Healthy oven baked fish and chips

Simple delicious healthy fish and chips!
Prep10 minutes
Cook30 minutes
Total Time40 minutes
Course: Main Course
Cuisine: English
Keyword: fish, healthy
Servings: 4
Calories: 645kcal

Ingredients

For the fish

  • 4 white fish fillets such as cod or haddock
  • 1 cup gluten-free breadcrumbs
  • 1/4 cup nutritional yeast
  • 1 teaspoon paprika
  • 1/2 teaspoon garlic-infused oil
  • salt and pepper to taste
  • 2 tablespoons olive oil
  • lemon wedges for serving

For the chips

  • 4 large potatoes scrubbed and cut into wedges
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme optional
  • salt and pepper to taste

Instructions

For the fish

  • Preheat your oven to 425°F (220°C).
  • In a bowl, combine gluten-free breadcrumbs, nutritional yeast, paprika, garlic-infused oil, salt, and pepper. Mix well.
  • Brush each fish fillet with olive oil. Press the fillets into the breadcrumb mixture, ensuring they are evenly coated on both sides.
  • Place the coated fish fillets on a baking sheet lined with parchment paper.
  • Bake in the preheated oven for 15-20 minutes or until the fish is cooked through, and the coating is golden brown and crispy.
  • Squeeze fresh lemon juice over the baked fish before serving.

For the chips

  • Toss potato wedges with olive oil, dried thyme (if using), salt, and pepper.
  • Place the seasoned potato wedges on a separate baking sheet.
  • Bake for 25-30 minutes or until the potatoes are golden and crispy, flipping them halfway through.
  • Serve the baked fish and chips together, creating a delicious version of the classic dish.

Notes

Nutrition: Carbohydrates: 72g; Protein: 40g; Fat: 12g; Saturated fat: 6g; Fiber: 4g; Sodium: 721mg

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