Healthy Baked Fish & Chips

This healthy baked fish & chips recipe is a light alternative to the classic fried dish.

Prep Time: 30 minutes

Cook Time: 40 minutes

Total Time: 70 minutes

¼ cup buttermilk

3 tsp. Old Bay Seasoning

1 pound cod

2 large russet potatoes (1 ½ pounds)

1 T olive oil

1 tsp minced garlic

¼ cup whole wheat flour

2 large egg whites

1 cup whole wheat Panko

1. Preheat oven to 400 F.
2. Line a large rimmed baking sheet with foil and coat with nonstick spray.
3. Add the buttermilk and 1 tsp. of the Old Bay to a large ziplock bag and mix. Add the fish and seal. Refrigerate 20 minutes.
4. Cut potatoes into wedges. Place in a large bowl and top with olive oil, garlic and 1 tsp. Old Bay. Toss to coat and spread on a baking sheet. Bake for 25 minutes.
5. Remove from oven and push potatoes to the outside edge of the pan.
6. Place the flour in a shallow dish. In a second dish, briskly whisk the egg whites until foamy. In a third dish, stir together the Panko and the last tsp of Old Bay. Remove the fish from the buttermilk. Dip in the flour, then egg whites, then the Panko. Press the Panko into the fish on all sides. Put fish on baking dish. Bake another 15 minutes.

Yields 4 servings. Each serving = 390 kcal, 8 g fat, 44 g carb, 34 g protein, 6 g fiber, 900 mg sodium.

This recipe was provided by the Columbus Community Hospital Diabetes and Health Education Department, which provides a variety of programs to help educate and support community members with diabetes, or those who are at risk of developing diabetes. Their services include group classes and individual appointments for inpatient and outpatient diabetes education.

For more information on our Diabetes and Health Education Department, click here.