The Goods

Recipe: Healthier Fish and Chips

This pub food fave was long overdue for a dish do-over.

This pub food fave was long overdue for a dish do-over

It may be one of the most delicious staples on any pub menu, but the nutritional stats on a standard serving of fish and chips will leave you less than satisfied. However, there’s no need to forego this dish completely, because chef Shahir came up with some shortcuts to a healthier version. To shave off some fat and calories, this fish and (sweet potato) chips are baked instead of fried, without losing the satisfying crunch. Plus, the fish is rolled in brown rice flour and cereal, so you can make it a gluten free meal! And of course, this classic is nothing without a delicious tartar sauce. So to lighten up the traditional mayo-based dip, Shahir made his own using a Greek yogurt and pickles.

Ingredients

  • 4 fresh basa fish fillets (approx. 170 grams each)
  • 1 cup buttermilk
  • 1 tsp garlic powder, divided
  • 1 tsp smoked paprika, divided
  • ½ tsp salt, divided
  • 1 cup brown rice flour
  • 3 cups crispy brown rice cereal
  • Cooking spray

Sweet Potato Chips:

  • 2 large sweet potatoes
  • 2 tbsp canola oil
  • ½ tsp flaked sea salt
  • ½ tsp freshly cracked black pepper

Mushy Peas:

  • 2 cups frozen peas
  • 2 tbsp Greek yogurt
  • ½ tbsp Dijon mustard
  • Juice and zest of ½ lemon
  • ¼ tsp salt
  • Black pepper to taste

Tartar Sauce:

  • 1 cup 2% fat Greek yogurt
  • 2 large kosher dill pickles, grated
  • 1 tbsp Dijon mustard
  • Juice and zest of ½ lemon
  • 1 tbsp fresh dill
  • ¼ tsp pepper

Preparation

For fish fillets:

In a large flat shallow bowl or resealable container, add buttermilk, half of spices, half of salt and whisk. Cut basa fillets in half horizontally and add to buttermilk mixture making sure to fully coat. Cover with a lid or plastic wrap and transfer to the fridge to marinate for 20 minutes or overnight.

Preheat oven to 425F. Prepare a large baking sheet with parchment paper, and gently coat with cooking spray

Now add remaining spices and salt to brown rice flour and whisk, set aside. Next add 3 cups of crispy brown rice cereal to a resealable bag. Use a rolling pin or malet to crush rice cereal into the size of panko bread crumbs.

One at a time, remove fish from buttermilk, dredge in brown rice flour mixture, dip back in the buttermilk mixture, then press into brown rice cereal, coating on all sides. Place on your prepared parchment lined baking sheet. Continue breading remaining fish. Once all pieces of basa are on the baking sheet, lightly coat the top with cooking spray. Bake for 20-25 minutes flipping fish half way through baking. Serve with sweet potato chips, tartar sauce and mushy peas.

For sweet potato chips:

Preheat oven to 425F. Wash and scrub potatoes. Slice into ⅓ cm rounds and add to a large bowl. Drizzle over oil and use your hands to massage potatoes so they are fully coated in oil. Transfer to a parchment lined baking sheet with a rack. Bake for 20-25 minutes until tender on the inside and crispy on the outside. Season with salt and pepper. 

For mushy peas:

Defrost peas under warm running water until softened. Transfer to a medium bowl with Greek yogurt, Dijon, lemon juice and zest, salt and pepper. Mix and mash with a fork until some chunks remain.

For tartar sauce:

Mix all ingredients together in a small bowl. Serve with your fish and chips.

Optional:

If you are not following a low sodium diet feel free to add extra salt as needed.

Servings: Makes 4 servings

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