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This healthy fish and chips recipe is a great way to enjoy a chip shop-style meal without the guilt. The fish is lightly coated in breadcrumbs and the chips are hand cut and tossed in a little oil. Both are baked in the oven until crisp and golden brown. Have these healthy fish and chips on the table in just 45 minutes, perfect for a mid week meal that is both easy and healthy.
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👩🏻🍳 Why make this recipe
Fish and Chips, Britains staple meal. The dish that defines our coastline and makes the food fight against seagulls very, very real (I have first hand experience of this). Its a dish that can satisfy the greediest of mouths and one that will put a smile on your face when remembering sunny days sat on a bench, breathing in the sea air and feeling the slight chill of our relentless coastal winds. But, not all fish and chips need to be eaten at the seaside and it doesn't always need to dipped in batter and deep fried.
This recipe is a healthy version of the otherwise stodgy and oil soaked fish and chips. The fish is lightly coated in breadcrumbs and baked, and the chips are tossed in a small amount of oil and cooked in the oven until golden. The peas are garden peas, crushed and mixed with a bit of butter and mint. Nutritious, but still hits the spot when that chippy craving strikes.
🥘 Ingredients
To make this healthy fish and chips recipe at home you will need:
Ingredient notes
Measurements: For the amounts required, see the recipe card below and use the toggle button to see the recipe in cups.
Fish:Use cod or haddock for the fish. For best results choose fillets that are thicker rather than longer. Thicker fillets will maintain their moisture better during cooking, so the finished fish will be crunchy on the outside and tender and moist on the inside.
Breadcrumbs: Use store bought standard breadcrumbs or for more of a crunch try with Japanese panko breadcrumbs. I tend to find that compared to panko breadcrumbs, standard breadcrumbs have a darker colour after cooking and are more flavoursome.
Flour and egg: These are necessary to ensure that the breadcrumbs fully coat and stick to the fish.
Potatoes: Use large floury potatoes such as Maris Piper or King Edward, which are good for baking.
🔪 Step by step instructions
- Pre heat the oven to 200°C (400°F). Line up 3 medium shallow bowls and a baking tray. Put the flour in one bowl, whisked egg in the second and breadcrumbs in the third. Season the flour with salt and pepper
- Take the first fish fillet and place in the flour bowl, turn the fillet and fully coat in the flour.
- Transfer the fillet to the egg bowl and turn to fully coat.
- Then transfer the fish from the egg bowl to the bread crumbs bowl. Turn in the bowl and coat with bread crumbs all over.
- Shake the fillet to remove any excess breadcrumbs then carefully place on a baking tray. Repeat with the second fillet. Set the breadcrumbed fish to one side whilst the chips are prepared.
- Leave the skins on the potatoes and slice into chip shapes. Place the chips into a bowl and toss in olive oil, salt and pepper.
- Transfer the chips to a second tray. Then place both the fish tray and chips tray into the preheated oven and cook for 30 minutes or until golden brown. Turn half way through.
- Prepare the peas when the fish and chips have 5 minute left in the oven. Place the frozen garden peas in a small pan, cover with water and simmer for 2-3 minutes or until cooked.
- Drain the peas then add dried mint and butter then mix and use a masher to 'smash'.
- Serve the fish and chips on a board with peas in a bowl at the side.
💭 Expert tips
- Try to buy fillets which are thick/fat rather than long.
- Use floury potatoes for the chips.
- If you don't want to use flour in this recipe then pat the fish dry with kitchen towel before coating in the egg. However, I do recommend using the flour to ensure a proper coating of egg, which in turn provides the perfect sticky surface for the breadcrumbs.
- Slice the chips to a similar size so that they cook evenly.
- line trays with greaseproof paper to help stop the fish and chips from sticking during cooking.
- Turn the chips and fish a couple of time during cooking to stop the chips sticking to the tray and to ensure even colouring on the breadcrumbs.
❓ Frequently asked questions
Is oven baked fish healthy?
Fish is fantastic source of protein and if its a white fish then its also low in fat. However, the local chippy load the fish with fat by coating in batter and deep frying in oil. Coating in flour, eggs and breadcrumbs and then baking, substantially reduces calories and fat so making this method a lot healthier than the chippy method.
Can you reheat this recipe?
I don't recommend reheating this recipe as the fish is likely to dry out. You can however prepare everything up to the point when it all goes in the oven. Then wrap the trays in cling film (plastic wrap) and place in the fridge until you are ready to bake. Before baking, remove the trays from the fridge and allow to stand on the side for 30 minutes to come to room temperature.
Is this recipe gluten free?
The bread crumb coating in this recipe uses flour and bread crumbs, which both contain gluten. To make this recipe gluten free replace with gluten free flour and gluten free breadcrumbs. You can also leave out the flour if you prefer, see expert tips above.
🦐 Other fish recipes
- Classic Fish Pie Recipe
- Fish Biryani
- Salmon and Mackerel Fishcakes
- Salmon and Prawn Linguine
- Salmon Pasta Recipe
- Haddock Risotto
If you've tried this recipe, let me know what you think by leaving a star rating in the recipe card or comment section below.I always appreciate your feedback! You can also follow me on Pinterest, Facebook or Instagram or Sign up to my email list!
📖 Recipe
Healthy Fish and Chips Recipe
By: Debbie Jones
This healthy fish and chips recipe is a great way to enjoy a chip shop-style meal without the guilt. The fish is lightly coated in breadcrumbs and the chips are hand cut and tossed in a little oil. Both are baked in the oven until crisp and golden brown. Have these healthy fish and chips on the table in just 45 minutes, perfect for a mid week meal that is both easy and healthy.
5 from 7 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Dinner, Main Course
Cuisine British
Servings 2 people
Calories 569 kcal
Equipment
3 shallow bowls for flour, eggs and breadcrumbs
2 baking trays
Large mixing bowl for chips
Spatula
Ingredients
For the Fish
- 50 g plain flour
- Pinch of salt and pepper
- 1 egg whisked
- 50 g breadcrumbs
- 2 white fish fillets cod or haddock
For the chips
- 2 large potatoes
- 1 tablespoon olive oil
- Pinch of salt and pepper
For the peas
- 200 g frozen garden peas
- 1 teaspoon dried mint
- 10 g butter
Instructions
Pre heat the oven to 200°C (400°F). Line up 3 medium shallow bowls and a baking tray. Put the flour in one bowl, whisked egg in the second and breadcrumbs in the third. Season the flour with salt and pepper.
Take the first fish fillet and place in the flour bowl, turn the fillet and fully coat in the flour.
Transfer the fillet to the egg bowl and turn to fully coat.
Then transfer the fish from the egg bowl to the bread crumbs bowl. Turn in the bowl and coat with bread crumbs all over.
Shake the fillet to remove any excess breadcrumbs then carefully place on a baking tray. Repeat with the second fillet. Set the breadcrumbed fish to one side whilst the chips are prepared.
Leave the skins on the potatoes and slice into chip shapes. Place the chips into a bowl and toss in olive oil, salt and pepper.
Transfer the chips to a second tray. Then place both the fish tray and chips tray into the preheated oven and cook for 30 minutes or until golden brown. Turn half way through.
Prepare the peas when the fish and chips have 5 minute left in the oven. Place the frozen garden peas in a small pan, cover with water and simmer for 2-3 minutes or until cooked.
Drain the peas then add dried mint and butter then mix and use a masher to 'smash'.
Serve the fish and chips on a board with peas in a bowl at the side.
Nutrition
Serving: 1portion | Calories: 569kcal | Carbohydrates: 69g | Protein: 38g | Fat: 15g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 179mg | Sodium: 464mg | Potassium: 1762mg | Fiber: 11g | Sugar: 8g | Vitamin A: 1136IU | Vitamin C: 89mg | Calcium: 108mg | Iron: 5mg
Notes
Expert tips
- Try to buy fillets which are thick/fat rather than long.
- Use floury potatoes for the chips.
- If you don't want to use flour in this recipe then pat the fish dry with kitchen towel before coating in the egg. However, I do recommend using the flour to ensure a proper coating of egg, which in turn provides the perfect sticky surface for the breadcrumbs.
- Slice the chips to a similar size so that they cook evenly.
- Line trays with greaseproof paper to help stop the fish and chips from sticking during cooking.
- Turn the chips and fish a couple of time during cooking to stop the chips sticking to the tray and to ensure even colouring on the breadcrumbs.
Is oven baked fish heathy? Fish is fantastic source of protein and if its a white fish then its also low in fat. However, the local chippy load the fish with fat by coating in batter and deep frying in oil. Coating in flour, eggs and breadcrumbs and then baking, substantially reduces calories and fat so making this method a lot healthier than the chippy method.
Can you reheat this recipe? I don't recommend reheating this recipe as the fish is likely to dry out. You can however prepare everything up to the point when it all goes in the oven. Then wrap the trays in cling film (plastic wrap) and place in the fridge until you are ready to bake. Before baking, remove the trays from the fridge and allow to stand on the side for 30 minutes to come to room temperature.
Is this recipe gluten free? The bread crumb coating in this recipe uses flour and bread crumbs, which both contain gluten. To make this recipe gluten free replace with gluten free flour and gluten free breadcrumbs. You can also leave out the flour if you prefer, see expert tips above.
More Fish Recipes
- Chilli Garlic Prawns Starter
- Smoked Haddock Risotto
- Thai Green Prawn Curry
- Salmon Pasta Recipe
Reader Interactions
Comments
applytofaceblog
My goodness I can taste that now!!One of my fave meals.This looks yummy and I always buy Sarsons!
Reply
Recipes Made Easy
It was so lovely to really meet you (as apposed to virtually) on the tour, it certainly was a fascinating tour wasn't it. And what better way to use Sarsons than on a healthy version of fish and chips!
Reply
Debbie
So lovely to meet you too Jacqui and I really hope we get to meet again soon. As I said - I'm not against a trip down to London! 😀
Reply
Eb Gargano | Easy Peasy Foodie
Oooh - that factory trip sounds fascinating! And I love your homemade fish and chips recipe - I love panko breadcrumbs but I've never had fish coated in them - NEED to try that! Eb x
Reply
Monika
It must have been so interesting to see how vinegar is actually made. Thank you for bringing your healthy delicious recipe to #CookBlogShare:)
Reply
Corina
Sarsons is an absolute staple in our house too! My husband loves it on chips and my little girl always has a little dipping bowl next to her plate and she dips everything in it - chips, chicken, sausages, even bread! I'd love to have visited the factory and it sounds like you had a great day. The fish sounds lovely too! Thanks for sharing with #CookOnceEaatTwice x
Reply
Debbie
Haha - that's amazing Corina. I love my sarsons - but maybe not quite that much 😂
Reply
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