In an effort to eat more healthy meals, Hubby and I have decided to include a nice helping of fish at least twice a week. At first, we thought this decision would create issues. After all, our tastes are different.
Hubby is a big fan of fish, although not necessarily in the most healthy way. Hubby likes fish that is battered and deep-fried. I’m a fan of grilled, pan seared or baked fish without a heavy batter. Some of my favorites are New England Cod on Potato Shingles, Dover Sole Piccata and Filetti di Salmone Pacchi.
It’s not that Hubby doesn’t like these dishes, he does. But he’s not head over heels crazy about them, longing for that batter dipped texture that he adores. We needed to come up with some sort of healthy, flavorful compromise. Oven baked fish and chips seemed the logical option. Baked rather than deep-fried was definitely the healthier choice. I knew Hubby would want some sort of exterior coating. Egg whites and seasoned rice cereal would give that a nice, crisp exterior. The lemon-pepper seasoning would give the fish that flavor I love so much. It was time to put the recipe to the test.
When I made this dish for Hubby, I held my breath. Would this healthy spin on his beloved fish and chips hit the mark? It did! Hubby said I could make this for him anytime. Yeah, everyone was happy. The exterior is crisp, the fish perfectly flaky, with a kiss of lemon pepper throughout. So delicious. And the chips – wedges of baked potato that is crisp on the outside, soft inside. The cayenne pepper gives this “chips” a nice little kick.
Oven Baked Fish and Chips
Ingredients – Chips
3 Medium Potatoes (About 1 ¼ lbs)
¼ Cup Olive Oil
Pinch of Cayenne Pepper
Sea Salt to Taste
Position oven racks in the upper and lower third of the oven. Preheat oven to 450-degrees. Line a rimmed baking sheet with foil and spray lightly with cooking spray. Place sheet on one of the racks to heat.
Wash potatoes, pat dry and slice into long strips about ¼-inch wide. Toss in a bowl with olive oil and cayenne pepper. Carefully remove heated baking sheet from oven. Spread potatoes in a single layer on baking sheet, scrap any remaining oil from bowl over top of potatoes.
Bake in the top positioned rack until crisp and cooked through, about 25-30 minutes, turning once midway through.
While the Chips are cooking, prepare the fish. Just before serving, season Chips with a sprinkling of sea salt.
Ingredients – Fish
1 ½ Lbs Cod or other firm white fish, boneless & skinless
Lemon Pepper to taste
3 Cups Rice Crispy Cereal
3 Egg Whites
Parsley, for garnish
Tartar Sauce and/or Malt Vinegar for serving
Grilled Lemon Slices, optional
Set a wire rack in a rimmed baking sheet, coat with cooking spray and set aside.
Cut fish into four large pieces. Sprinkle with lemon pepper and set aside.
Place rice cereal into a gallon size zip-lock bag. Seal shut, removing as much air as possible. Crush cereal using a rolling-pin. Empty crushed cereal into a pie pan. Sprinkle cereal with some of the lemon-pepper, mix well and set aside.
In a second pie tin or shallow bowl, whisk egg whites with a pinch of lemon-pepper until foamy.
Dip fish into egg whites, then roll in cereal to coat. Place on the rack with the majority of the crust exposed. Let fish rest for the coating to better adhere, about 10 minutes.
Place the fish in the lower position of oven, bake until flakey and cooked through, about 15-20 minutes.
While fish is baking, pan sear the lemon slices. Slice 1 lemon into 4 rounds. Place slices in a dry pan over medium-high heat and cook until golden. Serve as a garnish with fish
Place fish on one half of a large serving platter, chips on the other. Garnish with roasted lemon slices and parsley for color. Serve with tartar sauce and malt vinegar passed around the table.