Healthy Fish and Chips Recipe (2024)

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This healthy fish and chips recipe is a great way to enjoy a chip shop-style meal without the guilt. The fish is lightly coated in breadcrumbs and the chips are hand cut and tossed in a little oil. Both are baked in the oven until crisp and golden brown. Have these healthy fish and chips on the table in just 45 minutes, perfect for a mid week meal that is both easy and healthy.

Healthy Fish and Chips Recipe (1)

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  • 👩🏻‍🍳 Why make this recipe
  • 🥘 Ingredients
  • 🔪 Step by step instructions
  • 💭 Expert tips
  • ❓ Frequently asked questions
  • 🦐 Other fish recipes
  • 📖 Recipe

👩🏻‍🍳 Why make this recipe

Fish and Chips, Britains staple meal. The dish that defines our coastline and makes the food fight against seagulls very, very real (I have first hand experience of this). Its a dish that can satisfy the greediest of mouths and one that will put a smile on your face when remembering sunny days sat on a bench, breathing in the sea air and feeling the slight chill of our relentless coastal winds. But, not all fish and chips need to be eaten at the seaside and it doesn't always need to dipped in batter and deep fried.

This recipe is a healthy version of the otherwise stodgy and oil soaked fish and chips. The fish is lightly coated in breadcrumbs and baked, and the chips are tossed in a small amount of oil and cooked in the oven until golden. The peas are garden peas, crushed and mixed with a bit of butter and mint. Nutritious, but still hits the spot when that chippy craving strikes.

🥘 Ingredients

To make this healthy fish and chips recipe at home you will need:

Healthy Fish and Chips Recipe (2)

Ingredient notes

Measurements: For the amounts required, see the recipe card below and use the toggle button to see the recipe in cups.

Fish:Use cod or haddock for the fish. For best results choose fillets that are thicker rather than longer. Thicker fillets will maintain their moisture better during cooking, so the finished fish will be crunchy on the outside and tender and moist on the inside.

Breadcrumbs: Use store bought standard breadcrumbs or for more of a crunch try with Japanese panko breadcrumbs. I tend to find that compared to panko breadcrumbs, standard breadcrumbs have a darker colour after cooking and are more flavoursome.

Flour and egg: These are necessary to ensure that the breadcrumbs fully coat and stick to the fish.

Potatoes: Use large floury potatoes such as Maris Piper or King Edward, which are good for baking.

🔪 Step by step instructions

  1. Pre heat the oven to 200°C (400°F). Line up 3 medium shallow bowls and a baking tray. Put the flour in one bowl, whisked egg in the second and breadcrumbs in the third. Season the flour with salt and pepper
  2. Take the first fish fillet and place in the flour bowl, turn the fillet and fully coat in the flour.
  3. Transfer the fillet to the egg bowl and turn to fully coat.
  4. Then transfer the fish from the egg bowl to the bread crumbs bowl. Turn in the bowl and coat with bread crumbs all over.Healthy Fish and Chips Recipe (3)
  5. Shake the fillet to remove any excess breadcrumbs then carefully place on a baking tray. Repeat with the second fillet. Set the breadcrumbed fish to one side whilst the chips are prepared.
  6. Leave the skins on the potatoes and slice into chip shapes. Place the chips into a bowl and toss in olive oil, salt and pepper.
  7. Transfer the chips to a second tray. Then place both the fish tray and chips tray into the preheated oven and cook for 30 minutes or until golden brown. Turn half way through.
  8. Prepare the peas when the fish and chips have 5 minute left in the oven. Place the frozen garden peas in a small pan, cover with water and simmer for 2-3 minutes or until cooked.Healthy Fish and Chips Recipe (4)
  9. Drain the peas then add dried mint and butter then mix and use a masher to 'smash'.
  10. Serve the fish and chips on a board with peas in a bowl at the side.Healthy Fish and Chips Recipe (5)

💭 Expert tips

  • Try to buy fillets which are thick/fat rather than long.
  • Use floury potatoes for the chips.
  • If you don't want to use flour in this recipe then pat the fish dry with kitchen towel before coating in the egg. However, I do recommend using the flour to ensure a proper coating of egg, which in turn provides the perfect sticky surface for the breadcrumbs.
  • Slice the chips to a similar size so that they cook evenly.
  • line trays with greaseproof paper to help stop the fish and chips from sticking during cooking.
  • Turn the chips and fish a couple of time during cooking to stop the chips sticking to the tray and to ensure even colouring on the breadcrumbs.

❓ Frequently asked questions

Is oven baked fish healthy?

Fish is fantastic source of protein and if its a white fish then its also low in fat. However, the local chippy load the fish with fat by coating in batter and deep frying in oil. Coating in flour, eggs and breadcrumbs and then baking, substantially reduces calories and fat so making this method a lot healthier than the chippy method.

Can you reheat this recipe?

I don't recommend reheating this recipe as the fish is likely to dry out. You can however prepare everything up to the point when it all goes in the oven. Then wrap the trays in cling film (plastic wrap) and place in the fridge until you are ready to bake. Before baking, remove the trays from the fridge and allow to stand on the side for 30 minutes to come to room temperature.

Is this recipe gluten free?

The bread crumb coating in this recipe uses flour and bread crumbs, which both contain gluten. To make this recipe gluten free replace with gluten free flour and gluten free breadcrumbs. You can also leave out the flour if you prefer, see expert tips above.

Healthy Fish and Chips Recipe (6)

🦐 Other fish recipes

  • Classic Fish Pie Recipe
  • Fish Biryani
  • Salmon and Mackerel Fishcakes
  • Salmon and Prawn Linguine
  • Salmon Pasta Recipe
  • Haddock Risotto

If you've tried this recipe, let me know what you think by leaving a star rating in the recipe card or comment section below.I always appreciate your feedback! You can also follow me on Pinterest, Facebook or Instagram or Sign up to my email list!

📖 Recipe

Healthy Fish and Chips Recipe (7)

Healthy Fish and Chips Recipe

By: Debbie Jones

This healthy fish and chips recipe is a great way to enjoy a chip shop-style meal without the guilt. The fish is lightly coated in breadcrumbs and the chips are hand cut and tossed in a little oil. Both are baked in the oven until crisp and golden brown. Have these healthy fish and chips on the table in just 45 minutes, perfect for a mid week meal that is both easy and healthy.

5 from 7 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Dinner, Main Course

Cuisine British

Servings 2 people

Calories 569 kcal

Equipment

  • 3 shallow bowls for flour, eggs and breadcrumbs

  • 2 baking trays

  • Large mixing bowl for chips

  • Spatula

Ingredients

For the Fish

  • 50 g plain flour
  • Pinch of salt and pepper
  • 1 egg whisked
  • 50 g breadcrumbs
  • 2 white fish fillets cod or haddock

For the chips

  • 2 large potatoes
  • 1 tablespoon olive oil
  • Pinch of salt and pepper

For the peas

  • 200 g frozen garden peas
  • 1 teaspoon dried mint
  • 10 g butter

Instructions

  • Pre heat the oven to 200°C (400°F). Line up 3 medium shallow bowls and a baking tray. Put the flour in one bowl, whisked egg in the second and breadcrumbs in the third. Season the flour with salt and pepper.

  • Take the first fish fillet and place in the flour bowl, turn the fillet and fully coat in the flour.

  • Transfer the fillet to the egg bowl and turn to fully coat.

  • Then transfer the fish from the egg bowl to the bread crumbs bowl. Turn in the bowl and coat with bread crumbs all over.

  • Shake the fillet to remove any excess breadcrumbs then carefully place on a baking tray. Repeat with the second fillet. Set the breadcrumbed fish to one side whilst the chips are prepared.

  • Leave the skins on the potatoes and slice into chip shapes. Place the chips into a bowl and toss in olive oil, salt and pepper.

  • Transfer the chips to a second tray. Then place both the fish tray and chips tray into the preheated oven and cook for 30 minutes or until golden brown. Turn half way through.

  • Prepare the peas when the fish and chips have 5 minute left in the oven. Place the frozen garden peas in a small pan, cover with water and simmer for 2-3 minutes or until cooked.

  • Drain the peas then add dried mint and butter then mix and use a masher to 'smash'.

  • Serve the fish and chips on a board with peas in a bowl at the side.

Nutrition

Serving: 1portion | Calories: 569kcal | Carbohydrates: 69g | Protein: 38g | Fat: 15g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 179mg | Sodium: 464mg | Potassium: 1762mg | Fiber: 11g | Sugar: 8g | Vitamin A: 1136IU | Vitamin C: 89mg | Calcium: 108mg | Iron: 5mg

Notes

Expert tips

  • Try to buy fillets which are thick/fat rather than long.
  • Use floury potatoes for the chips.
  • If you don't want to use flour in this recipe then pat the fish dry with kitchen towel before coating in the egg. However, I do recommend using the flour to ensure a proper coating of egg, which in turn provides the perfect sticky surface for the breadcrumbs.
  • Slice the chips to a similar size so that they cook evenly.
  • Line trays with greaseproof paper to help stop the fish and chips from sticking during cooking.
  • Turn the chips and fish a couple of time during cooking to stop the chips sticking to the tray and to ensure even colouring on the breadcrumbs.

Is oven baked fish heathy? Fish is fantastic source of protein and if its a white fish then its also low in fat. However, the local chippy load the fish with fat by coating in batter and deep frying in oil. Coating in flour, eggs and breadcrumbs and then baking, substantially reduces calories and fat so making this method a lot healthier than the chippy method.

Can you reheat this recipe? I don't recommend reheating this recipe as the fish is likely to dry out. You can however prepare everything up to the point when it all goes in the oven. Then wrap the trays in cling film (plastic wrap) and place in the fridge until you are ready to bake. Before baking, remove the trays from the fridge and allow to stand on the side for 30 minutes to come to room temperature.

Is this recipe gluten free? The bread crumb coating in this recipe uses flour and bread crumbs, which both contain gluten. To make this recipe gluten free replace with gluten free flour and gluten free breadcrumbs. You can also leave out the flour if you prefer, see expert tips above.

More Fish Recipes

  • Chilli Garlic Prawns Starter
  • Smoked Haddock Risotto
  • Thai Green Prawn Curry
  • Salmon Pasta Recipe
  • Email

Reader Interactions

Comments

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  1. applytofaceblog

    My goodness I can taste that now!!One of my fave meals.This looks yummy and I always buy Sarsons!

    Reply

  2. Recipes Made Easy

    It was so lovely to really meet you (as apposed to virtually) on the tour, it certainly was a fascinating tour wasn't it. And what better way to use Sarsons than on a healthy version of fish and chips!

    Reply

    • Debbie

      So lovely to meet you too Jacqui and I really hope we get to meet again soon. As I said - I'm not against a trip down to London! 😀

      Reply

  3. Eb Gargano | Easy Peasy Foodie

    Oooh - that factory trip sounds fascinating! And I love your homemade fish and chips recipe - I love panko breadcrumbs but I've never had fish coated in them - NEED to try that! Eb x

    Reply

  4. Monika

    It must have been so interesting to see how vinegar is actually made. Thank you for bringing your healthy delicious recipe to #CookBlogShare:)

    Reply

  5. Corina

    Sarsons is an absolute staple in our house too! My husband loves it on chips and my little girl always has a little dipping bowl next to her plate and she dips everything in it - chips, chicken, sausages, even bread! I'd love to have visited the factory and it sounds like you had a great day. The fish sounds lovely too! Thanks for sharing with #CookOnceEaatTwice x

    Reply

    • Debbie

      Haha - that's amazing Corina. I love my sarsons - but maybe not quite that much 😂

      Reply

Healthy Fish and Chips Recipe (2024)

FAQs

Can fish and chips be healthy? ›

Essential fatty acids

Today, fish is a rich source of omega-3 fatty acids, known for promoting heart and brain health. These essential fats were not always associated with this classic dish, making it a great choice for a wholesome and healthy fish and chip meal.

Is battered fish healthy? ›

Fish that is steamed, baked or grilled is a healthier choice than fried fish. Frying can increase the fat content of fish and shellfish, especially if they're cooked in batter. Eating a wide variety of fish helps ensure there are enough fish to eat now and in the future.

What is the best fish for fish and chips? ›

Use the freshest fish—When making this classic version, be sure to use the freshest cod, pollock, or haddock that you can find for the best results. Frozen fish is also fine, but make sure it is thoroughly defrosted and dried with paper towels first.

Can you fry fish in a healthy way? ›

Our two favorite methods for Healthy Fried Fish are pan fry in oil (olive or avocado oil) or air fry (in an air fryer). If you have not tried avocado oil for frying we would recommend it, it has a buttery, rich flavor that gives this fried fish recipe a mouth watering taste.

What's the healthiest thing from a fish and chip shop? ›

Fish and chips
  • have a portion of baked beans or mushy peas with your fish and chips.
  • opt for thicker chips where possible as they absorb less fat.
  • try to have a smaller portion or share your chips.
  • ask for your fish and chips without salt - if you want some salt then add it to taste yourself.

What makes fish and chips unhealthy? ›

7. Are fish and chips healthy? Fish and chips is one of the nation's favourite dishes. But both the fish and the chips are usually deep-fried, so can be high in fat and calories.

What is the healthiest batter? ›

Batter can add a lot of calories and fat to fried food. If you are going to use batter, try to use a light batter and use less of it. You can also try using a healthier batter, such as a batter made with whole wheat flour or oats.

What is healthier, battered or breaded fish? ›

Which is healthier, breaded or battered fish? Breaded, if you take advantage of the fact that you do NOT need to deep fry it… Dip fish in FLOUR, then eggs, then breadcrumbs…. then fry it in a bit of oil in a skillet, wok, or frying pan-never submerging it.

What is the healthiest fish to eat? ›

7 Healthiest Fish to Eat, According to Experts
  1. Sardines. “Sardines are one of the healthiest fish to eat because they're very high in omega-3s,” says Gomer. ...
  2. Mackerel. Mackerel is a good source of omega-3 fatty acids, says Sauceda. ...
  3. Anchovies. ...
  4. Salmon. ...
  5. Herring. ...
  6. Trout. ...
  7. Tuna.
Mar 28, 2024

Why is pollock so cheap? ›

Abundance and Sustainability: Pollock is one of the world's most abundant fish species. Particularly in Alaska, it's managed tightly to ensure its population remains sustainable. This abundance and careful management mean there's a steady supply of pollock, contributing to its lower cost.

What kind of fish does Gordon Ramsay use in his fish and chips? ›

Crispy Cod.

Explore all of our delicious favorites, from cod with a perfect golden crisp to dirty chips with truffle and parmesan. Be warned, extreme hunger and cravings may ensue.

What is the best oil for fish and chips? ›

You want your fish to taste great with classic tartar sauce and sides for fried fish! So it's best to use a neutral oil, like canola, vegetable and safflower oil to fry fish. Peanut oil has a high smoke point, which is perfect for frying, but it could add a slightly nutty flavor to your fish.

What is the healthiest fried fish? ›

Salmon, tuna, and shrimp are healthy options and generally easy to work with, especially when the salmon and tuna come in cans and vacuum packs.

What is the healthiest oil to fry fish in? ›

Coconut Oil

Coconut oil is the healthiest option for deep frying your fish. It has a neutral taste and reduces flavor transfer between batches.

Is it healthier to bake or pan fry fish? ›

Baking fish is a great way to keep the important nutrients intact without upping the fat content to unhealthy levels. The key to baking fish in a healthy way is to use minimal oil and if you do add oil to the cooking process, make sure it is a heart-healthy one such as olive oil.

Is it okay to have fish and chips once a week? ›

It might not be an ideal daily menu (but it might), but there's no harm in eating it once a week... IF the rest of your diet is balanced. If you're eating deep-fried everything for every other meal, then fish & chips is not the ideal addition.

Can you eat fish and chips every day? ›

While there are probably some people who have it more than once a week, I'd suggest that eating it more often than once a week is a recipe for serious weight gain. It's not common to eat fish & chips everyday but that is not to say it doesn't happen.

What's the unhealthiest takeaway? ›

Some of the unhealthiest takeaway items in the UK include:
  • Fried chicken isn't just high in fat, but it's covered in a deep-fried batter which is extremely high in calories.
  • Pizza, while a classic favourite, is often high in fat and salt, and some popular garlic and herb dipping sauces contain almost 700 calories!
Jul 13, 2022

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