Healthier Baked Fish and Chips Recipe

So I’m all about giving credit where credit is due, so I’m going to be clear right off the bat. The inspiration for this healthier baked fish and chips recipe actually came from a recipe I’ve been obsessed with on Eat This, Not That! I look at that recipe all the time when I’m putting together recipe roundups and decided to give it a try—with a few of my own tweaks, of course.

So…why are the fries called chips? Well, it’s an English thing. “Chips” that we are familiar with in America are actually called crisps in England, while french fries are called chips. Which makes a lot more sense to me…because french fries aren’t even French! They are from Belgium, which is also where we can attribute the beloved fish and chips dish that we know today.

While I do love a good fried fish and chip, I usually like to enjoy the *real* thing at some beach shack selling fresh fish and chips then making it on my own. My fried fish and chip would never live up to the pros, so why even try? Instead, I like making healthier baked fish and chips at home. The taste and the crunch is a little different, but it still satisfies the craving!

As for the cod, I actually like to buy the fillets frozen—usually in a bag like this. They’re perfectly portioned and easy to defrost and use whenever you’re ready for them. I usually defrost them in the refrigerator overnight, but you can always defrost fish quickly by putting the sealed plastic bag in a bowl of warm water for a few minutes.

Looking for more ways to cook fish at home? Fish can be tricky, especially because it can be a lot more expensive than other types of meat you can buy—like ground beef or chicken breast. But I’ve been able

• Lemon Garlic Shrimp in White Wine Sauce
• Cajun Shrimp Sheet Pan Dinner
• Fish Taco Tostadas with Refried Black Beans
• Salmon Patties

And now, a healthier baked fish and chips! Enjoy!

Print Recipe

Healthier Baked Fish & Chips

When you're craving that crispy fish, but don't want all of those added calories, this healthier baked fish and chips is an easy recipe to turn to at home!

Prep Time10 mins

Cook Time30 mins

Total Time40 mins

Course: Dinner

Cuisine: English

Keyword: fish, fish recipes, sweet potato

Servings: 4 servings

Calories: 273kcal

Equipment

• Sheet pan
• Parchment paper

Ingredients

• 4 4-6 oz. cod fillets fresh or frozen
• 2 large sweet potatoes
• 1 Tbsp olive oil
• 1 tsp garlic salt
• 1 tsp paprika
• 1 tsp salt
• 1/2 tsp ground pepper
• 1 egg
• 1/3 cup seasoned breadcrumbs

Instructions

• If your cod is frozen, make sure to defrost it overnight in the refrigerator, or let it sit in the plastic packaging in a bowl of warm water for a few minutes,
• Preheat the oven to 400 degrees.
• While the oven is preheating, slice up the sweet potatoes in fry-shaped pieces (you can leave the skin on—it's tastier!).
• Mix together the sweet potato fries, olive oil, garlic salt, paprika, salt, and pepper in a large bowl.
• Line a sheet pan with a piece of parchment paper (or a silicone baking sheet) and spread the sweet potato fries on the sheet pan.
• Place in the oven and bake for 20 minutes.
• A few minutes before taking out the sweet potato fries, prep the fish. Whisk the egg in a small bowl and place the breadcrumbs in another bowl.
• Take a piece of cod and generously dip it in the egg, then dip it in the breadcrumbs. Make sure the breadcrumbs thoroughly coat the outside of the cod.
• Make some room on the sheet pan for the pieces of fish by brushing some of the sweet potato fries to the side. Place the breadcrumbed cod fillets on the sheet pan with parchment paper.
• Bake the whole sheet pan again for 10 minutes, or until the pieces of cod are officially cooked. If the fish flakes easily, it is finished.
• Enjoy with a spicy brown mustard aioli (mix mayonnaise and spicy brown mustard) and a fizzy beverage of your choice!

Notes

Calories account for a 4 oz. cod fillet and 1/2 of a 6″ sweet potato.

If you prefer to cook for fewer servings, simply cook the amount of sweet potato and cod fillets you would need, but follow the same cooking time.

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