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Lighter Fish and Chips

An oven-baked, lighter version of fish and chips using an egg batter and boiled-then-roasted potatoes for reduced fat.

HealthyDinnerSeafoodHigh ProteinLow Fat

Estimated Nutrition

Per Serving Total
Calories 419 kcals 838 kcals
Carbohydrates 47 grams 94 grams
Fat 6 grams 12 grams
Protein 40 grams 80 grams
Cook Time
25 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Dairy
1
piece
Egg
separated
Fruits
0.5
piece
Lemon
zest only
1
piece
Lemon
cut into wedges to serve
NutsSeeds
1
handful
Lemon Thyme
fresh
1
to taste
Salt
1
to taste
Black Pepper
freshly ground
OilsFats
5
ml
Vegetable Oil
1 teaspoon
Seafood
300
g
Cod Loin Fillets
skinless and boneless
Vegetables
400
g
Potatoes
peeled and cut into chips
150
g
Peas
fresh or frozen

Steps

  • Preheat the oven to 220°C and line a tray with baking paper.
  • Boil the potato chips for 4 minutes, drain, and bake with hot oil for 20 minutes.
  • Whisk egg yolk with lemon zest, thyme, salt, and pepper.
  • Whisk egg white to soft peaks and fold into the yolk mixture.
  • Dip fish in egg batter and bake for 20 minutes until browned.
  • Boil peas for 3 minutes and serve with the fish, chips, and lemon wedges.