Dish Do-Over: Fish and Chips, Made Healthier

Dish Do-Over: Fish and Chips, Made Healthier

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Say goodbye to your deep fryer, but not to flavour, with Chef Jo Lusted's latest Dish Do-Over: fish and chips, complete with Greek yogurt tartar sauce! And here's the best part: Chef Jo got the fat down from 65 grams to 6.4, and the calories from 1021 to 417!

[ddofishandchips]

 

Ingredients

3 russet potatoes, skin on

Tartar Sauce
3/4 cup non fat plain Greek yogurt
2 medium shallots, minced
1/4 cup dill pickle, minced
2 tablespoons capers, chopped
1 tablespoon fresh lemon juice
1 tablespoon dijon mustard
dash hot sauce
pinch sea salt and pepper
Fish
1/4 cup brown rice flour
1/2 cup egg white
1 large egg
pinch cayenne pepper
1/4 tsp each salt and pepper
2 cups brown rice crisp cereal, coarsely crushed

Preparation

French Fries

  1. Preheat oven to 475 F.
  2. Wash 3 medium russet potatoes, leaving the skin on, and cut into wedges or fries.
  3. In a large bowl, soak fries in hot tap water for at least 1 hour before baking. Dry completely, transfer to parchment-lined baking sheet and mist with cooking spray and sprinkle with sea salt.
  4. Bake for 12 minutes, then flip over and cook for another 10 minutes until golden brown.

Tartar Sauce

  1. In a small bowl, whisk together yogurt, shallots, dill pickle, capers, lemon juice, dijon and hot sauce, seasoning with salt and pepper.
  2. Cover and refrigerate, ideally for 1 hour.

Fish

  1. Assemble breading station with 3 bowls: rice flour, whisked egg yolk and whites with cayenne, and coarsley crushed brown rice crisp cereal.  Dredge fish filets in flour, then egg then brown rice crisps.  Mist a non stick pan over medium high heat, with cooking spray.  Cook each side until crispy. about 4 minutes.  Transfer to oven with fries and bake for a final 5 minutes.

 

Video: Healthier Fish and Chips

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