• Mana Bayanzadeh

Healthy Oven Baked Fish & Chips with Lemon Caper Parsley Sauce

This homemade healthy oven baked fish and chips recipe has been a long time coming. Most of us have a memory of a food that takes us back to childhood. I lived in England for a number of years during my childhood and for me, the memories of having this iconic British dish, fish & chips, are very vivid. What I enjoyed most was the combination of fish & chips with vinegar!

Did you know that research shows that food memories are more sensory than other memories? The reason for this is that they involve all five senses, hence taste memories tend to be the strongest of memories we have. One of the reasons food memories can be so nostalgic is that they don't just involve the memory of the food, they take you back to the whole experience!

This fish and chips recipe is very easy to make, everything (potatoes and the fish) goes on one sheet pan. With this baked version, the fish is golden and crispy on the outside & tender and moist on the inside! For the side, you can use tartar sauce or vinegar like the British. This time, I made this dish with a side of lemon caper parsley sauce and served with a refreshing, crunchy broccoli & carrot coleslaw!

Recipe

Serves 4

Ingredients for Fish and Chips

  • 1 pound of skinless cod (cut into 4 pieces/sticks)

  • 3 large potatoes

  • 4 tbsp of olive oil

  • 1 cup of whole wheat panko bread crumbs

  • 1 cup of flour

  • 2 eggs

  • 1 tbsp of Dijon mustard

  • 1/2 tsp of paprika

  • 1/4 tsp garlic powder

  • Salt & pepper to taste

  • Lemon wedges and parsley to serve

Lemon Caper Parsley Sauce

Ingredients for sauce

  • 1 cup of plain Greek yogurt

  • 2 tbsp of capers, drained

  • 1 tbsp of fresh parsley, chopped

  • 1/4 tsp garlic powder

  • Juice of 1/2 lemon

  • 1/2 teaspoon lemon zest

  • Salt & pepper to taste

Directions:

1.Preheat oven to 400 degrees. Line a sheet pan/baking sheet with parchment paper 2. Meanwhile, cup potatoes into wedges. Place potatoes into a bowl and toss with olive oil, salt, pepper and garlic powder

4. Add potatoes to baking sheet and bake for 15 minutes

5. Pat fish dry with paper towels. Cut cod into 4 pieces and season both sides with salt and pepper

6. Add the panko bread crumbs to a pan on the stove and toss until golden (4-5 minutes)

7. Prepare 3 bowls. In the first bowl, add flour. For the second bowl, whisk together eggs and Dijon mustard. Add panko bread crumbs, and paprika in third bowl and mix well

8. Dip fish into flour, then egg mixture and finally into the panko. Press panko breads on fish so that its covered evenly and sticks well

9. After 15 minutes, remove potatoes from oven, push potatoes to one side of pan and add fish sticks and a few lemon slices

10. Bake fish and potatoes, this time together, for another 12-15 minutes in the oven until the fish flakes easily with fork

11. For the sauce, combine all ingredients, mix well and set aside

12. Serve with lemon caper parsley sauce & top with some chopped parsley and lemon!

MANA BAYANZADEH

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