Easy, Healthy Fish-n-Chips

Enjoy this lighter version of your favorite comfort food - both adults and children love this easy-to-prepare dish. For a crispier fish, you can pan-fry it but throwing it in the oven keeps your hands free and is equally delicious. And best of all? You can make the entire dish for under $20.

Fish

6 four ounce cod, sole or tilapia filets
2 cup unbleached flour
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon kosher or sea salt
¼ teaspoon black pepper
2 eggs, lightly beaten
1/3 cup water
2 cup panko crumbs (or breadcrumbs)
Canola or safflower oil

Preheat oven to 350° F. Mix flour, dried herbs, salt and pepper in a shallow bowl such as a pie pan. Whisk egg and water together in a shallow bowl. Place panko crumbs (or breadcrumbs) in a third shallow pan or bowl. Dredge one filet at a time in seasoned flour, dip into egg was and then dredge in panko crumbs.

Carefully place fish on baking sheet lined with foil or parchment paper. If fish is very thin, bake for 18-20 minutes. If fish is thicker, cook up to 25 minutes. Serve with tartar sauce or ketchup.
Preparation time: 35-40 minutes
Serves 4
Recipe by Julie Negrin © 2008

Fries

These taste so good, you wouldn’t know they were oven baked. My teenage students are very picky but these are always a hit. The trick is to cut them very thin and be generous with the olive oil and salt - it will still be a lot less than you’d find in restaurant fries and much better quality.

4 russet potatoes, washed and peeled
1-2 tablespoon olive oil
Kosher or sea salt to taste

Preheat oven to 425º (or to 400º for convection, which is best for this recipe). Cut potatoes into 1/8 inch slices. Pat dry well with paper towels or dish towel to remove any extra moisture.

Toss with olive oil directly on baking sheets lined with parchment paper or foil. Spread out so slices they aren’t touching and sprinkle salt evenly. You can add more salt after you bake them if necessary.

Bake for 25-30 minutes until crispy.

Preparation time: 40 minutes
Serves 4
Recipe by Julie Negrin © 2008