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Easy, Healthy Fish-n-Chips

Enjoy this lighter version of your favorite comfort food!

Easy, Healthy Fish-n-Chips


The Fish Part:
6 four ounce cod, sole or tilapia filets
2 cups unbleached flour
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon kosher or sea salt
1/4 teaspoon black pepper
2 eggs, lightly beaten
1/3 cup water
2 cup panko crumbs (or breadcrumbs)
  Canola or safflower oil
The Fries (Chips) Part:
  4russet potatoes, washed and peeled
1-2 tablespoon olive oil
Kosher or sea salt to taste

Cooking Instructions

The Fish Part:
Preheat oven to 350 degrees F. Mix flour, dried herbs, salt, and pepper in a shallow bowl such as a pie pan. Whisk egg and water together in a shallow bowl. Place panko crumbs (or breadcrumbs) in a third shallow pan or bowl. Dredge one filet at a time in seasoned flour, dip into egg wash, and then dredge in panko crumbs.

Carefully place fish on baking sheet lined with foil or parchment paper. If fish is very thin, bake for 18-20 minutes. If fish is thicker, cook up to 25 minutes. Serve with tartar sauce or ketchup.

The Fries (Chips) Part:
Preheat oven to 425 degrees F (or to 400 degrees F for convection, which is best for this recipe). Cut potatoes into 1/8 inch slices. Pat dry well with paper towels or dish towel to remove any extra moisture.

Toss with olive oil directly on baking sheets lined with parchment paper or foil. Spread out so slices they aren't touching and sprinkle salt evenly. You can add more salt after you bake them if necessary.

Bake for 25-30 minutes until crispy.

Preparation time: 35-40 minutes for the fish, 40 minutes for the chips
Serves: 4
Recipe by Julie Negrin © 2008

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