Un-Fried Fish and Chips

Un-Fried Fish and Chips

This baked version of fish and chips will give you all the flavor and crisp texture of frying, but with less guilt.  I used true cod for this, but you could use any white fish. 

  • 4 medium Russet potatoes, peeled and cut into fries
  • 2 t. canola oil
  • 1 ½ lbs. true cod
  • Salt and pepper
  • 1 ½ t. Old Bay Seasoning, divided
  • 3 egg whites, beaten
  • 1 C. panko crumbs
  • Olive oil cooking spray
  • Lemon wedges

For the fries:

Preheat the oven to 400 degrees.  Place one sheet pan in the oven to heat.  Toss the potatoes with the canola oil and season with salt.  Place the fries on another sheet pan and put into the oven.  These need about 40 minutes to be cooked through and crispy on the outside.  You will need to check them after about 30 minutes.  If they stick to the pan when you try to flip them with a spatula then they need more time.  Be patient, when they are really done they will release easily from the pan.  A thin metal spatula is a great tool for this.

For the fish:

Make sure you have a sheet pan in the oven heating at 400 degrees.   Cut your fish into fingers, about 1 ½ inch wide and 4 inches long.  Season liberally with salt and about ½ t. Old Bay Seasoning. Get your eggs ready in a bowl.  On a plate combine the panko with the rest of the Old Bay.   Dip the fish into the egg whites, then dredge in the panko crumbs to coat.  When all the fish is ready, quickly remove the heated sheet pan from the oven, spray it with cooking spray, place the fish on the pan, spray each piece with cooking spray and return to the oven.  Cook for about 15 minutes on the center rack.  If the pieces are nice and golden brown and the center is opaque, then they are done.  For a more golden brown coating, place under the broiler for about 1 minute.  Serve with lemon wedges.


About swellkid recipes

I am a mother of two boys, a wife, a teacher, and an avid home cook. These recipes are written, tested and created or adapted by me in my home kitchen. All photos were taken by me with my Canon Digital Rebel XT. No filters or Photoshop, usually natural light on my kitchen table. My motto is, if I can do it, you can do it!
This entry was posted in Healthier Options, Seafood and tagged , , , , , . Bookmark the permalink.

6 Responses to Un-Fried Fish and Chips

  1. judy says:

    I will try this with some sturgeon.

    • swellkid says:

      That would be yummy! I got the cod from Pacific Seafood on Powell. They told me it was the freshest thing in the case. It was really delicious. It was good to see you at the baby shower. We will come down for Spring Break, the week of the 21st.

  2. Harley says:

    This is a new favorite for me! It was absolutely delicious!

  3. Andrea R. says:

    I’m trying this one tonight! You post so many new, yummy, and easy recipes that I can’t keep up! LOVE IT.

  4. Robert says:

    I tried this with sturegon last night and it is great. We have always pan fried the sturegon, no question your recipe is much better.

    Thanks for a great recipe.


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