healthy fish and chips photo


Healthy recipe: Fish and chips

Adding more fish as a main dish in your meal planning can be a healthy and budget-friendly choice. Cod is an especially easy and tasty fish to choose. This healthful spin on classic fish and chips is broiled and baked, with the fish seasoned simply instead of being coated in batter and deep fried. It also uses a heart-smart oil to bake the potatoes finished with an easy, homemade tartar sauce.


nonstick cooking spray
1 pound russet potatoes, cut into 1/8- to 1/4-inch fries
1 tablespoon extra-virgin olive oil
1 tablespoon salt-free seasoning
4 tablespoons light mayonnaise
1 tablespoon sweet pickle relish
4 cod fillets (about 20 ounces)
2 teaspoons salt-free lemon pepper seasoning


1. Preheat oven to 400 F. Spray a baking sheet with nonstick cooking spray. Set aside.

2. Place potatoes on half of a clean towel and fold the towel over them. Press with your hands until potatoes are as dry as possible.

3. In a large bowl, combine potatoes, oil and salt-free seasoning. Toss until potatoes are evenly coated. Place potatoes on the baking sheet and bake for 15 to 20 minutes, watching them carefully to prevent burning.

4. While potatoes are baking, make the tartar sauce: In a small bowl, combine mayonnaise and relish. Stir, cover and place in the refrigerator until ready to use.

5. Remove potatoes from the oven and cover with foil to keep warm.

6. Turn the oven to broil. Season the fish with lemon pepper seasoning and place on a baking sheet lined with foil. Broil 6 to 8 inches from the broiler for 5 to 7 minutes or until fish flakes easily with a fork.

7. Enjoy warm with tartar sauce.

Makes 4 servings

Nutrition Information


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