Healthy Chef Fish and Chips

If you’ve got any summer fishing excursions planned, or you’re lucky to have a favorite fish monger, use some of your favorite fish to make this beautiful, light and healthy Healthy Chef Fish and Chips Recipe. Light, wholesome and rich in protein, this is a Healthy Chef twist on a family-friendly classic. Pure guilt-free indulgence!

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Recipes

Healthy Chef Fish and Chips

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Prep Time: 15 minutes minutes

Cook Time: 45 minutes minutes

Total Time: 1 hour hour

Course: Entrees

Cuisine: Healthy Spa Cuisine

Keyword: Carrots, Parsnips, Seafood

Servings: 2

Calories: 434kcal

Courtesy Of: Healthy Chef Teresa Cutter

A slimmed down version of what's usually a high fat entree. Try this Skinny Fish and Chips for dinner.

Ingredients

• ▢ 500 g carrots and parsnips , cut into long chips
• ▢ 1 tablespoon extra virgin olive oil
• ▢ 1 cup (120g) fresh rice bread breadcrumbs (see notes)
• ▢ 1 tablespoon parsley , finely chopped
• ▢ Sea Salt
• ▢ 1 egg
• ▢ 1 tablespoon rice flour
• ▢ 2 x 200 g pieces white fish , bones and skin removed
• ▢ lemon , greens, Greek yogurt, aioli or avocado mayo to serve.

Instructions

• Preheat oven to 200°C (400°F).
• Place the carrot and parsnips together on a baking tray then drizzle with oil and sprinkle with salt.
• Roast for 35 – 45 minutes or until golden.
• While the carrot and parsnips are roasting, combine the rice crumbs, parsley and salt in a bowl and mix to combine.
• Beat the egg in another bowl and set aside.
• Dust the fish fillets lightly with the rice flour, making sure to remove the excess.
• Dip the fish in the beaten egg followed by coating in the rice crumb blend.
• Cook fish in a non-stick pan, on medium heat, for 3 minutes each side until golden. For thicker pieces of fish, place them onto a baking tray lined with non-stick paper and finish off in the oven for 5 – 8 minutes until cooked to your liking.
• Serve the fish alongside oven baked carrot and parsnip chips and enjoy.

Spa Index Kitchen Notes

If you would like to completely oven bake your fish without cooking in a pan first, place the crumbed fish onto a baking tray lined with non-stick baking paper and drizzle with a little olive oil. Bake for 15 minutes or until golden and cooked to your liking.

Use sweet potato chips in place of carrot and parsnip chips.

Accompany your fish and chips with crisp iceberg lettuce and aioli or avocado mayo.

For a paleo version replace rice crumbs with almond meal and rice flour with tapioca or coconut flour.

You can adjust the quantity and nutritional stats by changing the linked number of servings, above.

Tried this recipe?Mention or tag @SpaIndex so we can share!

Nutrition

Serving: 1 Piece | Calories: 434 kcal (22%) | Carbohydrates: 80 g (27%) | Protein: 17.5 g (35%) | Fat: 26 g (40%) | Cholesterol: 309 mg (103%) | Sodium: 10 mg | Potassium: 43 mg (1%) | Fiber: 24 g (100%) | Sugar: 13 g (14%) | Vitamin A: 15500 IU (310%) | Vitamin C: 60.2 mg (73%) | Calcium: 240 mg (24%) | Iron: 14.6 mg (81%)

About the Chef

Teresa Cutter is one of Australia’s leading authorities on healthy cooking and the founder of The Healthy Chef.  Healthy Chef is a company that creates purely delicious functional foods for optimum health + wellbeing.  We use organic and natural wholefoods and pride ourselves on developing quality that will inspire a deeper commitment to healthy living. A change in diet can bring about a change in health.   Teresa is the author of five healthy cookbooks – Bite Me, The Anti-Aging Cookbook, Fit Food, The 80/20 Diet, and 101 Ways to Lose Weight.