Healthier Oven-Baked Fish and Chips
Healthier Oven-Baked Fish and Chips
Embark on a culinary journey with this Healthier Oven-Baked Fish and Chips recipe, a delightful Australian twist on a beloved classic. While traditional fish and chips conjure images of bustling seaside towns and golden, deep-fried perfection, this oven-baked version offers a lighter, yet equally satisfying experience. Originating from Britain, fish and chips became a staple in Australia thanks to its affordability and accessibility, evolving into a cherished national comfort food. Our recipe enhances this legacy by utilizing the oven, ensuring a crispy panko coating for succulent white fish and perfectly roasted potato wedges that rival their fried counterparts. Flavour is amplified with a vibrant blend of spices, making each bite a celebration of taste and health. This dish is more than just a meal; it's a connection to Australia's past and a testament to its evolving food culture, perfect for a wholesome family dinner or a weekend treat, offering that sought-after pub classic flavour profile with a healthier approach.
- Preparation time
- 20 min
- Cooking time
- 40 min
- Total time
- 1 hr
- Servings
- 4
Instructions
Prepare the Chips
- 1Preheat your oven to 200°C (400°F). Line two baking sheets with parchment paper.
- 2Place the potato wedges in a large bowl. Drizzle with 2 tbsp olive oil, 1 tsp paprika, 1/2 tsp salt, and 1/4 tsp pepper. Toss well to coat evenly.
- 3Spread the seasoned potato wedges in a single layer on one of the prepared baking sheets.
- 4Roast for 20 minutes, then flip the wedges and roast for another 10-15 minutes, or until golden brown and tender.
Prepare the Fish
- 1While the chips are roasting, prepare the fish. Pat the fish fillets dry with paper towels.
- 2In a small bowl, mix together 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp salt, and 1/4 tsp pepper.
- 3Brush the fish fillets lightly on both sides with 2 tbsp olive oil.
- 4In a shallow dish, spread out the panko breadcrumbs, optional parmesan cheese, and dried parsley. Mix to combine. Press each fish fillet firmly into the breadcrumb mixture to coat both sides.
- 5Carefully place the coated fish fillets on the second prepared baking sheet.
Bake and Serve
- 1Once the chips have had their initial 20-minute roast, add the fish fillets to the oven.
- 2Continue baking for approximately 15-20 minutes, or until the fish is opaque and flakes easily with a fork, and the coating is golden and crisp.
- 3Remove both the fish and chips from the oven. Allow to rest for a minute before serving.
- 4Serve the oven-baked fish and chips immediately, with your favourite sides like tartar sauce or lemon wedges.
Nutrition Information
- Calories
- 551 kcal
- Protein
- 35 g
- Fat
- 23 g
- Carbs
- 50 g
| Nutrient | Per serving |
|---|---|
| Calories | 551 kcal |
| Protein | 35 g |
| Fat | 23 g |
| Carbs | 50 g |
Tips
- For crispier chips, soak potato wedges in cold water for 30 minutes before drying and seasoning.
- Ensure fish fillets are completely dry before coating for maximum crispiness.
- Serve immediately with lemon wedges and your favourite sauce for the best texture and flavour experience.
