Baked Fish and Chips

Baked Fish and Chips Recipe - A Delicious Twist on a British Classic

Region / culture: United Kingdom | Preparation time: 15 minutes | Cooking time: 1 hour | Servings: 4

Introduction

Baked Fish and Chips is a delightful twist on the traditional deep-fried favorite, offering a healthier yet equally satisfying option. This recipe combines the crispiness of baked potatoes with the tender, flaky texture of baked fish, all seasoned to perfection. It's a dish that promises to bring a gourmet experience to your dining table, suitable for both weeknight dinners and special occasions.

History

The classic Fish and Chips is a British staple, believed to have originated in the 19th century. Traditionally, it consists of deep-fried fish in batter served with fried potatoes. Our Baked Fish and Chips recipe, however, takes a modern, health-conscious approach by baking the ingredients, reducing the amount of oil used, and incorporating vegetables for a balanced meal.

Ingredients

4 large red potatoes, thinly sliced
1 fennel bulb, trimmed and thinly sliced
2 cloves of garlic, minced
2 tbsp of olive oil
0.75 tsp + 0.13 tsp of sea salt
0.5 tsp of coarsely ground black pepper
4 pieces of white fish (such as scrod, halibut, or pollack)
1 medium tomato, diced
1 large mango, peeled, diced, and drizzled with lime juice
feathery fennel tops

How to prepare

Preheat the oven to 425°F (218°C).
In a shallow 2.5 qt (2.36 liter) casserole dish, toss the potatoes, fennel, garlic, olive oil, 0.75 tsp of sea salt, and 0.25 tsp of pepper.
Bake uncovered for 45 minutes or until the vegetables are fork-tender and lightly browned, stirring once.
Sprinkle the fish with the remaining sea salt and pepper.
Arrange the fish on top of the potato mixture and bake for an additional 10 – 15 minutes or until the fish flakes easily when tested with a fork.
Sprinkle with diced tomato and mango.
Garnish with fennel tops.

Variations

Consider using sweet potatoes instead of red potatoes for a different flavor profile and additional health benefits. You can also try different types of fish, such as cod or tilapia, depending on availability and preference.

Cooking Tips & Tricks

To ensure your Baked Fish and Chips come out perfectly, consider the following tips:

- Use parchment paper or a silicone baking mat to prevent sticking and ensure easy cleanup.

- Slice the potatoes thinly and evenly to promote uniform cooking.

- Don’t overcrowd the fish on the baking dish to allow hot air to circulate, ensuring the fish cooks evenly.

- Use a meat thermometer to check the fish’s internal temperature, which should reach 145°F (63°C) when done.

Serving Suggestions

Serve this dish with a side of steamed green beans or a fresh green salad to add color and extra nutrients to your meal.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, promoting a healthier preparation method by minimizing the need for excess oil.

Ingredient Substitutions

If fennel is not available, celery can be a good substitute for a similar crunch. Lemon juice can replace lime juice for a different citrus note.

Make Ahead Tips

You can slice the potatoes and fennel ahead of time and store them in water to prevent browning. Drain and pat dry before using.

Presentation Ideas

Serve the fish and chips on a wooden board for a rustic look, garnished with lime wedges and a sprinkle of fresh herbs for added color and flavor.

Pairing Recommendations

A light, crisp white wine such as Sauvignon Blanc or a non-alcoholic sparkling water with lime complements the flavors of this dish beautifully.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven at 350°F (177°C) until warmed through, to maintain the texture of the potatoes and fish.

Nutrition Information

Calories per serving

A serving of Baked Fish and Chips contains approximately 350 calories, making it a lighter alternative to the traditional fried version.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary source being the red potatoes. A serving contains approximately 30 grams of carbohydrates, providing energy without overloading on carbs.

Fats

Thanks to the use of olive oil and the natural fats in the fish, this dish is rich in healthy monounsaturated and polyunsaturated fats. Each serving contains about 10 grams of fat, contributing to heart health and satiety.

Proteins

Fish is an excellent source of high-quality protein. Each serving of this Baked Fish and Chips provides roughly 25 grams of protein, essential for muscle repair and growth.

Vitamins and minerals

This recipe is packed with vitamins and minerals, including vitamin C from the lime juice and tomatoes, vitamin A from the fennel, and potassium from the potatoes. It also provides a good amount of iron and calcium.

Alergens

The main allergens to be aware of in this recipe are fish and potentially garlic for those with sensitivities. It is gluten-free and dairy-free, making it suitable for those with common dietary restrictions.

Summary

Overall, Baked Fish and Chips is a nutritious, balanced meal that provides a good mix of proteins, healthy fats, and carbohydrates, along with essential vitamins and minerals, all while keeping calories in check.

Summary

Baked Fish and Chips is a nutritious, flavorful, and easy-to-prepare meal that offers a healthier alternative to the traditional fried version. With its combination of lean protein, healthy fats, and vegetables, it's a balanced dish that doesn't compromise on taste. Whether you're cooking for a weeknight dinner or a special occasion, this recipe is sure to impress.

How did I get this recipe?

The first time I saw this recipe, I knew it was something special. It was a rainy day in the small coastal town where I grew up, and I had taken refuge in the local library to escape the dreary weather. As I perused the shelves, a bright yellow cookbook caught my eye. I pulled it down and flipped through the pages, my mouth watering at the delicious-looking dishes inside.

And then I saw it: Baked Fish and Chips. The picture accompanying the recipe showed crispy golden fish fillets and thick-cut fries, all baked to perfection. I knew immediately that I had to try making it myself.

I checked out the cookbook and rushed home to gather the ingredients. My mother, who was always happy to indulge my culinary experiments, watched with amusement as I set to work in the kitchen. The recipe called for cod fillets, potatoes, flour, eggs, and a few other simple ingredients. I followed the instructions carefully, coating the fish in a crispy batter and arranging everything on a baking sheet.

As the fish and chips baked in the oven, the tantalizing aroma filled the kitchen. I couldn't wait to taste the finished dish. When I finally pulled the golden tray out of the oven, I was amazed at how perfectly everything had turned out. The fish was flaky and tender, the chips were crispy on the outside and fluffy on the inside. It was love at first bite.

From that day on, Baked Fish and Chips became a regular feature on our family dinner table. My siblings and parents all raved about the dish, and I felt a sense of pride every time I served it. Over the years, I perfected the recipe, tweaking it here and there to suit our tastes. I experimented with different seasonings, tried using different types of fish, and even attempted to make a healthier version by baking instead of frying.

As I grew older and started a family of my own, Baked Fish and Chips remained a favorite. My children would come home from school, their eyes lighting up at the sight and smell of the dish. It became a tradition for us to make it together on weekends, with each of us taking on a different task in the preparation. My husband, who had never been much of a cook, even learned how to make the dish himself so that he could surprise me with it on special occasions.

As the years passed, I shared the recipe with friends and neighbors, who all loved it as much as we did. It became my signature dish, the one that everyone requested whenever we had a potluck or gathering. I felt a sense of accomplishment every time someone complimented me on my cooking, knowing that it all started with that rainy day in the library when I stumbled upon the recipe for Baked Fish and Chips.

Now, as I sit in my cozy kitchen, surrounded by the aroma of a fresh batch of fish and chips baking in the oven, I can't help but smile. The recipe may have come from a cookbook, but it has become so much more than that to me. It's a symbol of family, tradition, and love. It's a reminder of all the happy memories we've shared over the years, gathered around the dinner table, enjoying a delicious meal together.

And as I take the steaming tray out of the oven and set it on the table, I know that this dish will continue to be a staple in our family for generations to come. Because some recipes are more than just food – they're a connection to the past, a link to the present, and a promise for the future. And for me, Baked Fish and Chips will always hold a special place in my heart.