Fish and Chips – 21 Day Fix Approved
Here’s a healthy take on a British classic that we really put some love into getting just right. Unfortunately, no matter how healthy your
ingredients, deep-frying is too high in fat to offer a balanced meal. With this method, using pre-toasted breading and baked
chips, allows you to finish your fish and chips in a very hot oven to achieve the same results as frying, but without all the oil. Another plus,
there’s a lot less cleanup in the end!
Yields: 4 servings (1 piece of fish, approx. 8 to 12 potato wedges, and 1 Tbsp. tartar sauce each)
Portion Fix Containers: (per serving): 1 red, 1 ½ yellow
- ¾ cup panko bread crumbs (gluten-free if needed)
- 1 tsp. sea salt (or Himalayan salt), divided use
- 1/2 tsp. ground black pepper
- 2 large eggs, lightly beaten
- 2 Tbsp. Dijon mustard
- 2 Tbsp. cornstarch
- 4 (4-oz.) pieces raw white fish (like cod, pollock, tilapia or haddock)
- 2 small russet potatoes, washed, cut into ½-inch-wide wedges
- ¼ cup FIXATE Tartar Sauce * See Recipe Below*
- 1 lemon, cut into wedges (optional)
- Preheat oven to 400º F. Place baking sheet in oven.
- Line second baking sheet with parchment paper. Set aside.
- Toast bread crumbs in medium skillet over medium-high heat for 3 to 4 minutes, or until golden brown.
- Combine toasted bread crumbs, ½ tsp. salt, and pepper in a shallow bowl; mix well. Set aside.
- Combine eggs and mustard in a shallow pan; whisk to blend. Set aside.
- Place cornstarch on a medium plate.
- Pat fish dry with paper towels. Dredge one piece in cornstarch, then egg mixture, and then bread crumbs. Place on prepared baking sheet and repeat with remaining fish. Set aside.
- Place potatoes in a medium bowl. Lightly coat with 1 Tbsp. olive oil, salt and pepper; gently toss to coat. Place potatoes on hot baking sheet (from oven). Bake for 15 to 20 minutes, turning potatoes occasionally to promote even browning, until potatoes are golden brown.
- Add fish to oven (to bake with potatoes). Bake for 14 to 16 minutes, turning fish once, until fish is cooked through.
- Top each of four plates with a piece of fish, 8 to 12 potato wedges, and 1 Tbsp. tartar sauce
Tartar Sauce – 21 Day Fix Approved
This sauce is great for fish but it is also wonderful for topping cooked veggies.
Yields: 24 servings (1 Tbsp. each)
CONTAINER EQUIVALENTS (per serving): Free
- 1½ cups reduced-fat (2%) plain Greek yogurt
- ¼ cup coarsely chopped dill pickle (approx. 1 small)
- 1 Tbsp. whole-grain mustard
- 1 Tbsp. coarsely chopped chives
- 1 dash ground black pepper
- 1 tsp. sea salt (or Himalaya n salt)
- 2 Tbsp. fresh lemon juice
- 1 tsp. finely grated lemon peel (lemon zest)
- 1 Tbsp. capers, in brine, drained
- 1 Tbsp. fresh dill weed
1. Place yogurt, pickle, mustard, chives, pepper, salt, lemon juice, lemon peel, capers, and dill in food processor; process until smooth.