Slimmed Down Fish and Chips

My husband loves cod.  He is English and fish and chips are a favorite take away food in the UK.  I also love fried fish too.  The texture is so crispy but the fish underneath is moist and delicious. But the calories can break any diet. 

This recipe for baked cod has all the flavor in a much more healthy version.  Add in baked steak fries instead of deep fried fish and you have a slimmed down version of the UK favorite – “fish and chips.”

The secret is the Panko bread crumbs which are baked instead of fried.

My version of slimmed down fish and chips. Panko bread crumbs and oven baked steak fries are the key.

I like to set up a dipping station before I start.  It makes the coating procedure go smoothly so that it does not take too much time. 

I wash my hands between the flour mixture and dipping in the Panko mixture.

dipping station for breadingThe fish needs to be well seasoned before you dip.

seasoned fishHere it is, ready to bake.  I spray the entire top as well as the baking dish with Pam buttery spray.  It helps to brown the fish.

ready to cookReady for some slimmed down “fish and chips?”  Serve it in some newspaper and you will feel as though you are at a cafe in the UK.  Well….almost!

Slimmed down "fish and chips"The fish ends up being so sweet and tender and the coating is crispy and delicious.  Sure, it’s not the real thing but has so many less calories, it makes a great substitute.

Baked cod with Panko bread crumbsAnd if you don’t want the “chips”  just add a tossed salad or your favorite veggies for an even greater calorie savings.

Baked cod with Panko bread crumbsHave you had success with baking fish and other proteins instead of frying?  Please leave your tips in the comment section below.

Yield: 4

Slimmed Down Fish and Chips

Slimmed Down Fish and Chips

This recipe for baked cod has all the flavor in a much more healthy version.  Add in baked steak fries instead of deep fried fish and you have a slimmed down version of the UK favorite - "fish and chips."

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Ingredients

  • 16 ounces fresh cod
  • 2 egg whites
  • 1/2 cup of skim milk
  • 1/2 cup of flour
  • 3/4 cup of Panko bread crumbs
  • salt and pepper
  • bunch of fresh thyme
  • 8 ounces Oven baked steak fries

Instructions

  1. Preheat the oven to 400 degrees F. Pat the fish dry and season with salt and pepper.
  2. Whisk whites in a bowl. (reserve the yolks for another recipe) Put skim milk in another bowl.
  3. Place flour on one large plate and season with more salt and pepper and mix thoroughly. Place Panko bread crumbs on another plate. Season with salt and pepper and the fresh thyme.
  4. Spray a baking dish with Pam cooking spray.
  5. Dip the fish into the milk and then roll in the flour mixture. Dip again into the egg whites, then coat in the Panko bread crumbs. Repeat coating for the other piece of fish. Place both pieces into a baking dish that has been sprayed with Pam cooking spray. Then spray the entire top of the coated fish with another few sprays of Pam. (this will help to brown the fish).
  6. Add the oven stead fries to a baking sheet.
  7. Place both in the preheated oven for about 30 minutes or until the fish is tender and flakes easily with a fork and the "chips" are browned.
  8. Enjoy your "fish and chips" without the guilt.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 452 Total Fat: 11g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 8g Cholesterol: 63mg Sodium: 470mg Carbohydrates: 52g Fiber: 4g Sugar: 3g Protein: 35g
Nutritional information is approximate due to natural variation in ingredients and the cook-at-home nature of our meals.

Disclosure of Material Connection: Some of the links in the post above are "affiliate links." This means if you click on the link and purchase the item, I will receive a small commission from the sale, but the price is the same for you. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255: "Guides Concerning the Use of Endorsements and Testimonials in Advertising."

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  3 comments for “Slimmed Down Fish and Chips

  1. admin
    04/22/2013 at 8:11 pm

    Thanks for the tip!

  2. Sherri V.
    04/30/2019 at 8:43 pm

    Searched online to find a quick easy method to oven”fry cod”. Luckily I found this site! We really enjoyed this recipe! The fish was as described…crispy, tender and tasty!
    Thank you!

    • Carol
      04/30/2019 at 9:41 pm

      Glad you enjoyed the recipe Sherri!

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