Baked Fish and Chips
This Baked Fish and Chips recipe offers a healthier twist on the classic dish, featuring crispy oven-baked fries made from sweet potatoes and parsnips, paired with almond-crusted tilapia fillets. It’s a delicious and nutritious meal that is easy to prepare and perfect for any night of the week.
- Prep Time: 20 minutes
- Cook Time: 35-45 minutes
- Total Time: 55-65 minutes
- Yield: 4 servings 1x
- Category: Desserts
- Method: Baking
- Cuisine: American
Ingredients
Scale
- 1 tsp vegetable oil
- ½ tsp chili powder
- 1 sweet potato, cut into strips
- 2 parsnips, cut into strips
- ½ cup whole almonds
- ¾ cup whole grain breadcrumbs
- 2 tsp dried oregano
- 1 egg
- 2 tbsp water
- ¼ cup whole wheat flour
- 2 tsp paprika
- 1 lb tilapia fillets
- ½ tsp salt (optional)
- ½ tsp black pepper
- 1 lemon, cut into wedges
Instructions
- Preheat your oven to 425°F (220°C) and line two baking sheets with parchment paper.
- Toss sweet potato and parsnip strips with vegetable oil and chili powder, then spread them out on one of the baking sheets. Bake for 25-30 minutes, turning halfway through, until crispy and golden.
- Crush almonds into fine crumbs and mix them with breadcrumbs and dried oregano.
- Whisk together the egg and water in a shallow dish to prepare the egg wash.
- In another shallow dish, combine whole wheat flour and paprika for the flour mixture.
- Season tilapia fillets with salt (if using) and black pepper. Dredge each fillet in the flour mixture, dip into the egg wash, then coat with the almond mixture.
- Place the coated fish on the second baking sheet and bake for 10-12 minutes, or until golden brown and cooked through.
- Serve the crispy fish with oven fries and lemon wedges on the side.
Nutrition
- Calories: 360
- Sugar: 7g
- Sodium: 200mg
- Fat: 14g
- Saturated Fat: 1g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 25g
- Cholesterol: 65mg