Baked Fish and Chips made healthy is a tasty way to make food count and enjoy the calories. Accompanied with a salty and tangy sour dip that has balanced tasty notes, what’s not to love?
It takes me back to travel and one special place memory from my time in U.K. 🇬🇧 hoppin’ in London Cabs after dramatically being re-routed from visiting the Mediterranean.
But, travel is always an adventure (…I think so anyway) and GOOD times…
…even if it’s serious business getting history (Stone Henge).
And then getting my bearings back up to food familiarities like these small BUT mighty food bites at Covent Garden near Westminster where I stayed…
…Even as big as London is, somehow I found the food. What a memory! 💕
And one memory dish that U.K. is famous for and you don’t have to look long and hard for there is Fish and Chips.🐟 … it’s as common as U.S. served crab cakes, corn on the cob, and potato chips. That’s a mouthful of “c’s” to say.
Saying Fish and Chips is much easier…
The common U.K. fishes sourced for the dish are salmon, cod, and haddock.
The healthiest fish are wild fish anywhere you source because the fish eat what they would in the wild… makes sense.
Most U.K. fish come from the shared seas in the North Atlantic and Norway.
My last fishy travel tale was in the Bergen, Norway fish market as I’m going down memory lane 🐟
…And in the U.S., we have our own fish markets. it’s common we source wild fish from the Northwest Pacific and Atlantic Oceans.
But anywhere you are and anytime of the year, you can make your light (aka healthy) baked Fish and Chips.
And this lighter version pairs great for Wimbledon time 🎾
If you’re a fan, as you’re maybe catching points you can decide how you want to serve up your taters. An unsexy 5 lb bag of potatoes makes up points by being long lasting in your fridge and versatile for any spud dish…
And this healthy baked fish is served with waffle potato fries that doesn’t compromise taste or health… and is so simple to make.
Potato waffle fries are made with a little extra virgin oil love that’s healthy. You can use a waffle iron if you have one or you use a skillet and make potato hash or flat pancake potato shapes.
And if potatoes are not on your menu choice and you want a different style with the same basic ingredients in baked fish and chips, alternatively you can cook your fish with boiled potatoes.
This fish and potato dish is inspired from my hotel catering days as a food service professional. It has a French bistro vibe with capers and lemon sauce.
But if you just want to stick with the traditional fish and chips fare made healthy, enjoy this one recipe with no guilt.
…Even the “tartar sauce” is a healthy cottage cheese dip with fermented probiotic goodness mixed in.
A tartar without mayonnaise works well with this healthy baked fish and chips recipe!
Healthy Baked Fish and Waffle Chips
Equipment
- waffle iron
Ingredients
- white fish such as cod, whiting, or flounder
- Panko bread crumbs
- white or all-purpose potatoes
- cottage cheese
- pickles or gherkins
Instructions
- Brush fish with olive oil to keep from drying. Add to oven at 325℉/165°C until fully baked.
- For bread crumb topping, toast panko crumbs in a separate pan from fish. Set bread crumbs on the top oven shelf so they don't burn. They will toast brown in about 5 minutes or less on the top shelf.
- Cook/soften your potatoes until they are mashable. Scoop out small balls about the same size and flatten. You can make the "chips" in a waffle iron or on a sautee pan with olive oil.
- For the tartar sauce, mince the pickles and add to a blender with cottage cheese. Add a tiny bit of pickle juice for stronger flavor. You can do this in a Magic Bullet or similar easy blender.