Baked Fish and Chips
These Baked Fish and Chips and I would like to introduce you to a long-standing Wisconsin tradition: The Fish Fry. Please note the all caps. This state does not take its fish and chips lightly. You might want a bigger bib. This baked fish recipe rivals even the best Wisconsin Fish Fry.
Deep Fried vs. Oven Baked Fish
The introduction of the Friday night fish fry as a year-round institution was a foreign concept to me when I moved to Wisconsin. Sure, my Kansas hometown had our share of fish fries, but they always occurred during Lent. Neighborhood restaurants offered Friday night fish specials, and our parish hosted weekly fish fries in the basement. The church smelled like oil for weeks. It was fun, messy, and as soon as Lent ended, the fish frys did too.
Not so in Wisconsin. Not only are Friday fish and chips an every week ordeal, but restaurants actually have competitions to see who does them best.
Although I’ve always loved the camaraderie of a fish fry, the menu doesn’t totally appeal to me. Too often, the beer-battered fish is excessively greasy, and by the time I’ve added the chips, I leave dinner feeling an unpleasant…ick. There’s nothing wrong with having fried food every now and then—fried fish just isn’t my favorite way to do it.
Baked fish and chips, however, are a completely different story! Today’s Baked Fish and Chips recipe starts with the Lenten fish fry tradition but revamps it into a healthy weeknight meal that you can cook on a single sheet pan.
If you don’t have the big bib out and ready just yet, now is the time.
Instead of deep-frying the fish, I dredge the fillets in flour and egg whites, then generously coat them with seasoned whole wheat Panko breadcrumbs. The double dredge might seem a little tedious, but when you taste the oven-fried fish, you will see that the extra step is WORTH IT.
In the oven, the baked fish becomes crispy and crusty on the outside, while the inside stays moist and flaky. Ever had a mushy piece of fried fish? Not with this baked fish and chips recipe. The fish is tender but firm. The “chips” (what I’m calling chips are actually oven baked potato wedges, because saying “fish and chips” makes me feel sophisticated and British), become nice and golden too.
Once you’ve finished the Panko dredge (which I promise is not at all difficult), the rest of the recipe comes together on a single sheet pan. Give the baked chips a head start, add your fish, and a few minutes later, you will have a pan of healthy fish and chips ready to serve. Since you now have a healthy fish dinner, healthier side dishes would be a great option.
Baked Fish Side Dish Suggestions:
- Mashed Cauliflower Colcannon
- Whole Grain Onion Rye Bread
- Healthy Low Fat Creamy Coleslaw
- Red White and Blue Quinoa Fruit Salad
Well, almost ready to serve. No self-respecting fish and chips would be complete without a dipping sauce, and if you are eating them in our house, we keep it classic with McCormick Original Tartar Sauce. Its creamy texture and light tang is the perfect contrast to the crispy, more mild-mannered Baked Fish and Chips. I’ve been buying McCormick products for years (reference: my entire spice cabinet), so when the brand approached me to share an easy Lenten recipe featuring its tartar sauce, it was an immediate yes.
Easy Baked Fish and Chips: let’s make every night Friday night!
More flavorful sheet pan seafood supper ideas:
Tools I used to make this recipe:
- All-purpose sheet pan
- Pie dish (my favorite for dredging meat and seafood prior to baking and baking quiches, frittatas, and, of course, pie)
Baked Fish and Chips
- 1/4 cup low-fat buttermilk*
- 5 teaspoons OLD BAY® Seasoning — divided
- 1 pound cod — Pollock, halibut, or other firm, white fish fillets, cut into 4x2-inch pieces** (about 4 pieces total)
- 2 large russet potatoes — about 1 1/2 pounds, scrubbed and peeled
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon minced fresh garlic — about 1 large clove
- 1/4 cup white whole wheat flour
- 2 large egg whites
- 1 cup whole wheat Panko breadcrumbs
- Lemon wedges — for serving
- McCormick Original Tartar Sauce — for serving
Place a rack in the center of your oven and preheat the oven to 400 degrees F. Line a large rimmed baking sheet with foil and generously coat with nonstick spray. Set aside.
Add the buttermilk and 1 teaspoon of the OLD BAY to a large ziptop bag and mix to combine. Add the fish and tightly seal. Refrigerate for 20 minutes.
Meanwhile, cut the potatoes in half lengthwise. Then, cut each half into thirds, also lengthwise, so that you have 6 wedges total per potato. Place the potato wedges in a large bowl. Top with olive oil, garlic, and 2 teaspoons OLD BAY. Toss to coat, then spread in an even layer on the prepared baking sheet, discarding any liquid that collects at the bottom of the bowl. Bake for 25 minutes, turning once halfway through. Remove from the oven and push the potatoes to the outside edges of the baking sheet.
Place the flour in a large, shallow dish (a pie dish works well). In a second dish, briskly whisk the egg whites and 1 teaspoon of OLD BAY until foamy. In a third dish, stir together the Panko and the last teaspoon of OLD BAY. Remove the fish from the buttermilk marinade, shaking off any excess, then dip in the flour, coating all sides. Shake off the excess flour, then dip in the egg whites to moisten, and finally dip in the Panko. Press the Panko onto the fish’s surface so that it sticks to all sides, then arrange the fish in the empty space on the baking sheet. Repeat with the remaining fillets.
Bake the potatoes and fish together for another 15 minutes, until the fish is golden brown and flakes easily with a fork. Serve with lemon wedges and tartar sauce.
- *No buttermilk? Mix 1/4 cup regular milk with 2 teaspoons lemon juice or white vinegar. Let sit 5 minutes (the milk will curdle) then use as directed.
- **Do not use a flaky white fish, such as tilapia or snapper, as they will not hold together.
- The fish can be marinated for up to 8 hours in the refrigerator prior to preparing.
- This recipe is best enjoyed the day it is made. Store leftovers in the fridge for up to 1 day. To reheat, let the fish come to room temperature, then place it uncovered on a baking sheet in a 350 degree F oven for a few minutes, just until warmed through.
Nutrition InformationAmount per serving (1 (of 4), without tartar sauce) — Calories: 291, Fat: 5g, Saturated Fat: 1g, Cholesterol: 50mg, Sodium: 984mg, Carbohydrates: 30g, Fiber: 4g, Sugar: 2g, Protein: 32g
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