If there is one meal my family can agree on, it would be fish and chips. Everyone loves it, even my picky teenage son. While this may be a favorite family dinner, I do not like to fry anything. So I came up with a healthier version of this meal and there is no pan of oil required.
Pieces of cod are coated with egg and a mixture of seasoning, panko bread crumbs and crushed crispy rice cereal. Thin sliced potatoes are drizzled with olive oil and seasoned with salt and pepper. The whole meal is baked in less than 30 minutes.
It can be served with a side of garlic butter broccoli and carrots or a shopska salad for a complete meal. Since it’s light and healthy, I don’t feel guilty splurging on a dessert such as slow cooker chocolate lava cake or Swedish apple pie.
The panko bread crumbs and crushed cereal give the fish lots of crispiness. I use a Cajun seasoning so there is a slight kick in the flavoring. Make sure to cook the fish on a wire rack so the fish is crispy on the bottom and top. I like to use this cod in my fish stick tacos recipe also. Frozen boxed fish sticks are great in a pinch, but the tacos are even better when you make your own crispy fish.
To make sure both your fish and potatoes cook evenly, they must be cut in uniform size. The thinner the potatoes are cut, the quicker they will cook and the crispier they will get. I cut them extra thin because my family likes really crispy fries.
The next time you need a quick and easy dinner, make these fish and chips. You’ll be happy when your family then requests this healthy meal every month.
For the Chips:
- 3-4 medium white potatoes, about 1 1/2 pounds, washed and scrubbed
- 2 tablespoons olive oil
- 1/2 teaspoon sea salt, plus extra if necessary
For the Fish:
- 1 cup panko breadcrumbs
- 1 tablespoon cajun seasoning
- 1 cup crispy rice cereal, finely crushed
- 1 tablespoon dried parsley
- 1 1/2 pounds cod fillet, cut into 2 inch by 4 inch pieces
- 2 eggs, beaten with 1 tablespoon water added
- cooking spray
- lemon slices
- tartar sauce
- Preheat oven to 425°F. Slice the potatoes into 1/4 inch sticks. Toss with olive oil sprinkle with sea salt. Place on a big baking sheet in a single layer. Bake in oven on top rack for 15 minutes.
- While potatoes are baking, mix together bread crumbs, Cajun seasoning, cereal and dried parsley in a medium sized bowl.
- Dip cod pieces in egg then coat them with crumb mixture while lightly pressing crumbs on the fish so that its well coated.
- Place a wire rack on top of a large baking pan. Spray the rack with cooking spray. Place the fish on top of the rack.
- After the potatoes have cooked for 15 minutes turn them so the other side will get crispy.
- Place the pan of fish on the bottom rack of the oven. Bake for another 15 minutes or until fish is cooked and both fish and fries are crispy.
- Season with extra salt if necessary. Serve with lemon, tartar sauce and ketchup if desired.
Le Creuset Jelly Roll Pan
360 Bakeware Jelly Roll Pan
Demarle Silpat Non-Stick Baking Mat