Recipe: Healthy Fish-and-Chips

fish-chips1

Chips are arranged to depict the Union Jack. Sorry for the burnt chips! >_<

Last week, the bf and I made a healthy version for dinner and for my lunch bento. The fish was salmon coated in Panko (Japanese breadcrumbs) served with sweet potato chips and mukimame (shelled edamame).

Here is our recipe:

Ingredients (serves 2):

For fish:

  • 2 medium sized salmon fillet (if fillet is thin, then cook from frozen)
  • 2 tbsp of flour
  • 1/2 cup of Panko breadcrumbs
  • 1 egg, beaten
  • a handful of fresh parsley, finely chopped
  • a handful of fresh dill, finely chopped
  • zest of half a lemon
  • a pinch of salt
  • a pinch of cracked black pepper

For chips:

  • 2 medium sized sweet potatoes
  • 1/2 tsp of paprika
  • 1/2 tsp of crushed chillies (reduce or omit if you prefer less spicy)
  • 1/2 tsp of cracked black pepper
  • a pinch of ground nutmeg
  • a pinch of salt to taste
  • a drizzle of olive oil

Directions:

1. Preheat oven at gas mark 6. Cut sweet potatoes into 1 cm thickness and place on baking tray lined with baking paper. Add other chips ingredients to the cut potatoes and mix well. Use your hands to coat the chips evenly while giving them a little toss. Place in oven. It will take about 30-45 minutes to cook through. We like our sweet potato chips to be a little charred on the edges but moist and soft at the same time.

fish-chips-sweet-potato

Off to the oven we go!

2. Meanwhile, spread Panko on another lined baking tray. Add lemon zest to Panko.

3. Add dill, parsley, salt, and pepper to Panko and mix well. NOTE: If your salmon fillet is thin, I suggest cooking it from frozen to allow the Panko to brown sufficiently. Alternatively, you can toast the Panko on a skillet for a few minutes to brown it first. This is to ensure that you get a nice golden brown finish without overcooking the fish.

fish-chips-panko

4. Coat salmon fillet with flour. Then dip into beaten egg.

5. Place on tray with Panko and coat evenly until fish is covered with Panko.

fish-chips-oven

6. Place in oven and cook for about 10 to 20 minutes, depending on the size and thickness of your fish. Always check packaging or ask your fishmonger for recommended cooking time. 🙂

7. Serve with peas or mukimame (shelled edamame) or your choice of legumes.

Enjoy!

Winnie xx

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5 thoughts on “Recipe: Healthy Fish-and-Chips

  1. Thanks for the tips! I have been wanting to use panko to coat some potato or meat, as side dishes for bento, but not got around to it. This looks great!

  2. Pingback: 10 Healthy Fish and Chips Recipes

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