{"id":29374,"date":"2014-06-25T11:15:27","date_gmt":"2014-06-25T15:15:27","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=29374"},"modified":"2016-08-05T13:37:24","modified_gmt":"2016-08-05T17:37:24","slug":"baked-fish-and-chips-recipe","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/recipes\/baked-fish-and-chips-recipe\/","title":{"rendered":"Baked Fish and Chips Recipe"},"content":{"rendered":"

Fried fish and fries dunked in tartar sauce can add up to an entire day’s sodium and saturated fat<\/a> allowance recommended by the USDA<\/a>. This grown-up but kid-friendly version lightly seasons strips of meaty cod with a spice such as Old Bay and relies on the oven \u2014 not the deep fryer \u2014 for crispy perfection. The result: fish and chips with 75 percent fewer calories, half the sodium and a third of the fat, yet still all the flavor you expect.<\/p>\n

\"Fish
Photo by Perry Santanachote<\/figcaption><\/figure>\n

Baked Fish and Chips Recipe<\/h3>\n

Serves 4<\/i><\/p>\n

Prep time: 30 minutes
Cook time: 30 minutes<\/p>\n

[skinnybox]<\/p>\n

Ingredients<\/b><\/h3>\n

2 medium russet potatoes
2 tablespoons olive oil
1\/2 cup\u00a0all-purpose flour
1\/2 cup\u00a0diet soda (root beer, cola, ginger ale, etc.)
1 1\/2 tablespoons\u00a0dijon mustard
1 tablespoon\u00a0fresh lime juice
2\u00a0large egg whites
1\u00a0large egg
2\/3 cup\u00a0panko breadcrumbs
1 1\/2\u00a0 teaspoons seafood seasoning (such as Old Bay)
1 pound\u00a0cod fillets, cut into 12 pieces
1\/4 teaspoon\u00a0kosher salt
1\/4 teaspoon\u00a0freshly ground black pepper
Cooking spray
Low-fat tartar sauce and\/or malt vinegar for serving (optional)<\/p>\n

Preparation<\/b><\/h3>\n
    \n
  1. Cut each potato in half lengthwise, halve again, and slice each quarter into \u00bc-inch-thick wedges. Soak in cold water for 30 minutes then dry thoroughly with paper towels.<\/li>\n
  2. Preheat oven to 425\u00b0F.<\/li>\n
  3. Toss potatoes in olive oil and spread on a parchment-lined baking sheet, being careful not to overcrowd the fries. Bake on the lower rack for 15 minutes.<\/li>\n
  4. Place flour in a shallow dish. Combine soda, mustard, lime juice, egg whites and egg in a medium bowl; whisk until slightly foamy. Combine panko and old bay seasoning in another shallow dish.<\/li>\n
  5. Season fish evenly with salt and pepper. Working with one piece at a time, dredge fish in flour, shaking off excess. Dip in egg mixture, allowing excess to drip off. Coat with panko mixture, pressing to adhere until completely covered.<\/li>\n
  6. Coat a baking sheet with cooking spray, place fish fillets on it and bake for 15 minutes. Flip the potatoes and return to oven for another 15 minutes. Serve the fish and chips with tartar sauce and\/or malt vinegar, if desired.<\/li>\n<\/ol>\n

    Pro Tip<\/b><\/h3>\n

    For a fried-like crunch, stick lightly oiled baking sheets into the preheated oven for 10 minutes before putting the fries and fish on them.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Baked codfish and oven-baked fries give the classic fish and chips recipe a grease-free makeover that satisfies both kids and adults alike. <\/p>\n","protected":false},"author":9,"featured_media":29376,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[425,27,424,9],"tags":[155,45,137,151,80,246,345,395],"class_list":["post-29374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinner","category-healthy","category-lunch","category-recipes","tag-dinner","tag-eggs","tag-fish","tag-lunch","tag-protein","tag-seafood","tag-tax1conditions","tag-tax2heartburn"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=29374"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29374\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/29376"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=29374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=29374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=29374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}