Healthy Fish and Chips Dinner

 

I include directions for baking in the oven or cooking in the air-fryer.

Ingredients

CHIPS 

1pound (about 2 medium) potatoes

2 tablespoons olive oil

¼ teaspoon freshly ground black pepper

FISH:

⅓ cup all-purpose flour

¼ teaspoon freshly ground black pepper

1 large egg

2 tablespoons water

⅔ cup crushed cornflakes

1 tablespoon grated Parmesan cheese

¼ teaspoon ground cayenne pepper

1 pound haddock or cod fillets

For serving;

tartar sauce, for serving

lemon wedges, for serving

Directions

Oven Method

Preheat the oven to 425℉.

Peel and cut the potatoes lengthwise into ½-inch thick slices; cut the slices into ½-inch-thick sticks.

In a large bowl, toss the potatoes with oil and pepper. Transfer to a 15x10x1-inch baking pan coated with cooking spray. Bake, uncovered, 25 to 30 minutes or until golden brown and crisp, stirring once.

In a shallow bowl, mix the flour and pepper. In another shallow bowl, whisk the egg with water. In a third bowl, toss the cornflakes with cheese and cayenne. Dip the fish in the flour mixture to coat both sides; shake off the excess. Dip in the egg mixture, then in the cornflake mixture, patting to help the coating adhere.

Place the coated fish on a baking sheet coated with nonstick spray. Bake for 10 to 12 minutes or until the fish just begins to flake easily with a fork. Serve with fries, tartar sauce, and lemon wedges.

Air Fryer Directions

Preheat the air fryer to 400 degrees F. In batches, place the potatoes in a single layer on a greased tray in the air-fryer basket; cook until just tender, 5 to 10 minutes. Toss the potatoes to redistribute; cook until lightly browned and crisp, 5 to 10 minutes longer. season and coat the fish.

Remove the fries from the basket; keep warm in the lowest setting of your oven.

Place the fish in a single layer on a greased tray in the air-fryer basket. Cook until the fish is lightly browned and just beginning to flake easily with a fork, 8 to 10 minutes, turning once halfway through cooking. Do not overcook. Return the fries to the basket to heat through if necessary.

Homemade Coleslaw

Ingredients

16 oz package of coleslaw mix

1 cup shredded carrots

2 scallions finely chopped

Dressing

1 tablespoon honey or another sweetener

1 teaspoon salt and ½ teaspoon pepper

1/4 teaspoon celery seed

2 tablespoons mayonnaise

2 tablespoons sour cream

2 tablespoons heavy cream

1 tablespoon white wine vinegar

1 teaspoon lemon juice

Directions

In a medium serving bowl with a cover, combine the dressing ingredients using a whisk.

Add the shredded cabbage, carrot, and scallions and stir gently to mix.

Refrigerate for several hours before serving