Healthier Fish And Chips Food
HEALTHY FISH & CHIPS WITH TARTARE SAUCE
A perfectly healthy Friday night special meal for two, fish and chips
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 45m
Number Of Ingredients 8
Steps:
- Heat oven to 200C/fan 180C/gas 6. Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp. Put the fish in a shallow dish, brush lightly with oil, salt and pepper. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking.
- Meanwhile, mix the capers, yogurt, remaining parsley and lemon juice together, set aside and season if you wish. To serve, divide the chips between plates, lift the fish onto the plates and serve with a spoonful of yogurt mix.
Nutrition Facts : Calories 373 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 41 grams carbohydrates, Fiber 3 grams fiber, Protein 35 grams protein, Sodium 0.96 milligram of sodium
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- Preheat oven to 450F. Line a baking sheet (large) with foil. Spray a 9x9x2 inch baking pan lightly with nonstick cooking spray. Set both pans aside. Rinse fish; dry by lightly patting with paper towels. Cut into 4 pieces (if necessary). Measure thickness of fish fillets (will determine how long to cook).
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- Place a rack in the center of your oven and preheat the oven to 400 degrees F. Line a large rimmed baking sheet with foil and generously coat with nonstick spray. Set aside.
- Add the buttermilk and 1 teaspoon of the OLD BAY to a large ziptop bag and mix to combine. Add the fish and tightly seal. Refrigerate for 20 minutes.
- Meanwhile, cut the potatoes in half lengthwise. Then, cut each half into thirds, also lengthwise, so that you have 6 wedges total per potato. Place the potato wedges in a large bowl. Top with olive oil, garlic, and 2 teaspoons OLD BAY. Toss to coat, then spread in an even layer on the prepared baking sheet, discarding any liquid that collects at the bottom of the bowl.
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- Preheat oven to 425F degrees. Toss together the potatoes, sweet potatoes, 2 tablespoons of oil, and ¼ teaspoon each of salt and pepper, until well coated. Stir in the brussels sprouts. Arrange them all in an even layer on a large parchment paper-lined baking sheet. Bake, stirring occasionally, until the vegetables are just tender, about 12 to 15 minutes.
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- Move the vegetables to one side of the baking sheet and place breaded fish in the empty space, spacing at least 2-inches apart. Bake until the fish starts to flake and is cooked through, and the the vegetables are tender and golden, about 10 to 12 minutes.
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