Fish and Chips – 21 Day Fix Approved

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

Ingredients:

  • 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)

Directions:

  1. Preheat oven to 400º F. Place baking sheet in oven.
  2. Line second baking sheet with parchment paper. Set aside.
  3. Toast bread crumbs in medium skillet over medium-high heat for 3 to 4 minutes, or until golden brown.
  4. Combine toasted bread crumbs, ½ tsp. salt, and pepper in a shallow bowl; mix well. Set aside.
  5. Combine eggs and mustard in a shallow pan; whisk to blend. Set aside.
  6. Place cornstarch on a medium plate.
  7. 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.
  8. 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.
  9. Add fish to oven (to bake with potatoes). Bake for 14 to 16 minutes, turning fish once, until fish is cooked through.
  10. 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

Ingredients:

  • 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

Directions:
1. Place yogurt, pickle, mustard, chives, pepper, salt, lemon juice, lemon peel, capers, and dill in food processor; process until smooth.