Healthy Fish & Chips

This week’s menu plan included meals inspired by Irish dishes, in honor of St. Patrick. While all things deep-fried sound tempting and tasty, avoidance is a better idea. Of course, if you have your heart (and your taste buds) set on true Fish & Chips, the following recipe will disappoint. But if you’re up for a healthy version that’s inspired by the real thing, this might be right up your alley.

Chips — start with some Yukon gold potatoes and cut them thinly. Place in a large and spray liberally with non-stick vegetable oil spray. Add seasoning salt and toss. Spray a cookie sheet and lay out the potatoes. Bake at a pre-heated 350 for about 12 minutes. Remove the pan, flip the fries, and put back in the oven for another 12 minutes or so.

Fish — I picked up a large package of tilapia fillets at Costco several weeks ago and individually froze them until needed. For this recipe, I took 4 fillets out and thawed them. A light spray of olive oil spray on each one gives some non-stick functionality and a hint of flavor. After spraying, lightly season with salt & pepper or another of your favorite seasonings. Place on a baking sheet (also lightly sprayed) in a pre-heated low broiler for a 3-4 minutes. Remove the pan, flip the fillets, then put back under the broiler for another 3-4 minutes. Depending on the thickness of your fillets, they may need a couple more minutes. You can tell they are done when the fish starts to flake, especially when lightly touched with a fork.

Our oven’s broiler is inside the top of the oven, so it worked out well to put the potatoes on a middle rack; then after the 25 minutes or so the potatoes were in, I kicked on the broiler to preheat for the fish. The broiler gave the potatoes a nice crisp to them and when I put the sheet of fish in, it blocked the flames from the potatoes.


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