Baked Fish and Chips

This Baked Fish and Chips recipe from the UMaine Extension offers a healthier take on the classic dish, using oven-baking to create crispy fish and homemade fries. It's a simple, nutritious meal that delivers great flavor without the extra fat from frying.

Course Main Course

Keyword All-Purpose Flour, Bell Pepper, Cornflakes, Egg, Fish, Potatoes, Salt, Vegetable Oil

Cooking Method Oven

Prep Time 15

Cook Time 45

Total Time 1

Servings

Calories 322kcal

Author University of Maine EFNEP

Equipment

Oven
Mixing Bowl
Baking Sheet
Ziplock Bag

Ingredients

4 cups Potatoes About 4 medium
1 Tablespoon Vegetable Oil
⅛ teaspoon Salt
⅛ teaspoon Ground Black Pepper
4 Fish Fillets About 3 ounces, thawed
3 cups Cornflakes
1 Egg
2 Tablespoons Water
⅓ cup Flour
Cooking Spray

Instructions

Preheat oven to 425°F. The potato chips take longer to bake. Once they are in the oven prepare the fish.
Scrub potatoes under running water using a clean vegetable brush. Cut in half and then into 1⁄4 inch slices.
Combine potatoes, oil, salt, and pepper in a bowl. Stir so potatoes are covered with oil.
Spray cookie sheet with cooking spray and lay slices out in a single layer.
Bake for 15 minutes. Turn potatoes over and bake for 15 minutes more, for a total of 30 minutes.
Cut each fillet into two strips.
Place cornflakes in a plastic bag. Crush by rolling a glass over the bag.
Beat egg and water together in a bowl.
Spray a cookie sheet with cooking spray. Put flour on a dish. Dip each strip into flour, then egg mixture, then cornflakes.
Place fish on the sheet and bake in over for 15 minutes until fish is 145°F or flakes easily with a fork.

Notes

For tartar sauce, stir together 2 tablespoons light mayonnaise and 2 tablespoons pickle relish.
Line baking pans with foil for easy cleanup.

Nutrition