I hope you enjoy the food!!!

Friday, October 29, 2010

Healthy Fish and Chips!

I am always looking for ways to reduce the fat intake in our meals - I like to try and bake instead of fry whenever it is possible.

I saw a recipe in this months Good Taste Magazine for fish - it was for Parmesan and Dill Crumbed Fish.  I looked over the ingredients, modified them slightly, and then decided to bake the fish rather than fry it as they had suggested.  The result - beautiful crispy, tasty fish!!!  So if you love your fish and chips, but always feel guilty after eating it why not give this a go??

I have used Basa as my fish of choice.  I like it because it is not overly fishy in smell or flavour, it has no bones, it is firm, but best of all it is very reasonably priced.  At around $14 per kilo you can easily feed a family of 4 for around $12!!  It is particularly good if you are trying to introduce your kids to fish, I started mine off with a teriyaki sauce with the basa - they loved it!

Parmesan and Dill Crumbed Fish

Serves 4

1 cup plain flour
2 eggs, lightly whisked
2 tbs milk
3 tbs chopped dill
1 1/2 cups panko breadcrumbs*
1/2 cup grated parmesan cheese
800g white fish fillets
Galic Olive oil spray

With the fish cut in half horizontally, then cut each piece in half again to give you four "Fingers" of fish.

Place the flour into a plate, and season lightly with salt and pepper.

Add the egg to a second plate, and whisk in the milk.

Combine the dill, panko breadcrumbs and parmesan on another plate.

Dip the fish into the flour mixture first, then the egg mixture, making sure that you wet all of the flour.  Shake off the excess egg mixture, then dip, and firmly press into the breadcrumb mixture.

Place the crumbed fish onto a tray that you have lined with foil.  Repeat with the remaining fish.  Place in the fridge for 10 minutes to chill.

Preheat oven to 200C.

Line a baking tray with baking paper - spray the tray with the garlic olive oil spray.  Place the crumbed fish on the baking tray and spray the fish with the garlic olive oil spray.

Bake for 5-10 minutes, or until the underside is golden.  Turn the fish, spray again with the garlic spray and cook for another 5-10 minutes until golden.

Serve with oven fries and a salad and you have fish and chips without the guilt!!!

* Panko crumbs can be found in the Asian section of the supermarket, or from Asian grocery stores.  I am in love with panko crumbs - they make everything so lovely and crispy - give them a try next time instead of your usual crumbs!!

If you are cooking oven fries along with this I suggest you add them to the oven around 10 minutes before you add the fish, as they take slightly longer (depending on type) than the fish.

So Dear Readers do you have a favourite meal that you have given a healthy makeover.  If so what is it?


  1. I am always skeptical with the word 'healthy' is used with fish and chips... but I think you have done a good job here :)

    I always feel guilty with I head done to the fish and chip store, as delicious as it always is it is really bad....

    Home cooking always tastes better and you can eat this meal completely guilt free!

  2. Much better to make your own chips than using bought frozen ones. They have been cooked in oils that are rather dubious to say the least.
    Steam potatoes in the Varoma, then cut into wedges and place in a bag with some rice flour, paprika, salt and pepper to coat. Add a little macadamia oil to the bag and shake again to coat. Bake in a hot oven until crisp or shallow fry in coconut oil.


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