Baked Fish & Chips

Today’s recipe for healthy fish & chips was a very pleasant surprise to me! Not just because I made a delicacy I always liked, in a healthy, delicious version, but also because it was an ideal opportunity to taste the “Topos” sauces. The combination of flavors was excellent, so I just had to make them for you ?

Fish & chips have always been a favorite treat for me. When I was traveling, I enjoyed this delicious dish from time to time. In my mind I have combined it with a walk by the sea in Sydney holding a paper cone full of delicious fried fish and potatoes. ? But back then, I wasn’t very careful with what I was eating…  Now that I have discovered this healthy version, I will enjoy them more often without any second thoughts.

In this recipe the fish (cod) is not covered with batter, but it has a really delicious and easy crust with crushed whole wheat rusks and thyme, while potatoes are cooked with my recipe for oven “fries”. Here I used a sweet potato as well, and cut the potatoes thinner.

“Topos” sauces are a new set of Greek plant-based sauces that combine pure Mediterranean diet and vegetarianism, but believe me, they can satisfy even the greatest omnivorous! They are based on certified organic soy and fresh vegetables. They contain much less fat and no animal ingredients at all, so they are ideal not only for vegetarians and vegans but also for those who fast. They are not only targeted at this audience, though, but also at those who care for their diet and avoid processed foods.

Okay, I confess, I ‘m in love with their packages and their names! Today I have picked three of them to combine them with my fish & chips: The Naturally Perfect Mayo (which has nothing to be jealous from the famous cousin, mayonnaise), Scandalous Pink Mayo (with Florina red pepper and caper) and the Americanized Gherkin Mayo with pickled cucumber, which reminds me of tartar sauce). But the series is made up of two more sauces, which you can see here.

Try this recipe. You will love it! Do not be intimidated of the many steps in the recipe. I am very analytical to cover as many questions as possible.

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Baked Fish & Chips

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Main Course

By Evi – Serves: 5

Prep Time: 30 mins – Cooking Time: 60 mins

A healthy and delicious version of the traditional fried fish & chips

Ingredients

• potatoes:
• 4 medium potatoes washed (you can also combine them with sweet potatoes)
• 1 ½ tablespoons of olive oil
• 1 teaspoon of cumin
• 1 teaspoon of paprika
• 1 teaspoon of dry oregano
• ¼ teaspoon of dry thyme
• 1 teaspoon of salt
• ¼ - ½ teaspoon cayenne pepper
• a pinch of pepper
• fish:
• 700-800 gr. fresh or thawed cod fillet*
• 1 ½ cup of crumbs made from wholemeal rusks processed in the food processor **
• 1 teaspoon of dried thyme
• ¾ cup of whole wheat emmer flour
• ¼ teaspoon of pepper
• 2 ½ tablespoons of Dijon mustard
• 3 eggs beaten
• Topos Naturally Perfect Mayo for serving
• Topos Scandalous Pink Mayo for serving
• Topos Americanized Gherkin Mayo for serving

Instructions

1

Cut the potatoes into thin sticks, no larger than 1 cm. If you want you can to leave the peel on. Put them in a bowl full of water and leave them for at least 30 minutes.

2

Lay a large baking sheet with non-stick paper and preheat the oven to 220 ° C.

3

In a small bowl, mix all spices and herbs for potatoes.

4

Drain potatoes and dry them very well with absorbent paper. This will make them very crisp. ?

5

Put them in a large bowl, pour the olive oil over them and make sure they are well coated. Sprinkle with the spice mixture and toss to coat them all.

6

Put the potato sticks on the baking dish, arranging slices in a single layer, and bake them in the oven, on the middle rack, for 20 '. Flip and cook for another 20 '.

7

In the meantime, prepare the fish by cutting the cod in pieces of 8x3cm. approx. Season with salt, if the cod is not already salted (see note).

8

Put the flour on a deep dish and mix it with the pepper.

9

In another dish put the beaten eggs and mix them with mustard.

10

In a third deep dish mix the crumbs with the dried thyme

11

Dredge each fish stick in flour, then in the mustard- eggs mixture and finally into the crumbs-thyme mixture. Place them on a baking pan lined with non-stick paper. Bake for about 20 minutes on the middle grill of the oven.

12

Serve instantly and accompany with the delicious Topos Sauces.

Nutrition

• 565 Calories
• 75g Carbohydrates
• 163mg Cholesterol
• 11.9g Fat
• 10g Fiber
• 41g Protein
• 2.2g Saturated fat
• 889mg Sodium
• 4g Sugar

Notes

Nutrition facts per 439 gr
* If the cod you use is frozen, beware because it may already be salted. If not, salt the fish before you coating it.
** I used whole wheat rusks from Kythira, approx. 350g)

This post is sponsored by Topos. All opinions expressed are my own.

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