Quick Recipe Overview
- Prep Time: 5 minutes
- Cook Time: 40 minutes
- Total Time: 45 minutes
- Servings: 2
- Difficulty: Easy
Ingredients
- 450g (1 lb) potatoes, peeled and cut into chips
- 1 tablespoon olive oil, plus extra for brushing
- 2 white fish fillets, about 140g (5 oz) each
- 1 lemon, zested and juiced
- Small handful of parsley leaves, chopped
- 1 tablespoon capers, chopped
- 2 heaped tablespoons 0% Greek yogurt
- Lemon wedges, for serving
Step-by-Step Instructions
- Preheat your oven to 400°F (200°C / Gas Mark 6).
- Toss the potato chips in olive oil and spread them evenly on a baking sheet. Bake for 40 minutes, or until golden brown and crispy.
- Place the fish fillets in a shallow dish. Brush lightly with olive oil and season with salt and pepper. Sprinkle with half the lemon juice.
- After the chips have been cooking for about 25 minutes, add the fish to the oven. Bake for 12-15 minutes.
- In the last 5 minutes of cooking, sprinkle the fish with some chopped parsley and lemon zest.
- While everything’s cooking, prepare the tartare sauce by mixing chopped capers, Greek yogurt, remaining parsley, and lemon juice. Season to taste.
- Serve the crispy chips and flaky fish on plates with a generous dollop of the homemade tartare sauce and lemon wedges on the side.
Chef’s Tips and Tricks
- For extra crispy chips, soak the cut potatoes in cold water for 30 minutes before cooking to remove excess starch.
- Try using different types of white fish like cod, haddock, or pollock for variety.
- Add a pinch of smoked paprika to your chips before baking for a subtle smoky flavor.
- For a gluten-free option, you can coat the fish in almond flour instead of regular flour before baking.
- Experiment with herbs in your tartare sauce – dill or chives make great additions!
Nutritional Information
Per serving:
- Calories: 373 kcal
- Fat: 9g
- Saturates: 1g
- Carbohydrates: 41g
- Protein: 35g
- Fiber: 3g
- Salt: 0.96g
This healthier version of fish and chips is not only lower in calories and fat compared to the traditional deep-fried version, but it’s also packed with protein and essential nutrients from the fish. The baked potato chips provide a good source of complex carbohydrates and fiber, while the Greek yogurt-based tartare sauce adds a probiotic boost.
Whether you’re looking to indulge in a classic comfort food without the guilt or simply want to try a new spin on an old favorite, this healthier fish and chips recipe is sure to satisfy. It’s a testament to how we can reinvent traditional dishes to fit our modern, health-conscious lifestyles without sacrificing flavor. So go ahead, treat yourself to this delicious meal, and remember – at Foodzec, we believe that good food should always be a joy to cook and eat!
