Baked Fish and Chips I

Baked Fish and Chips I Recipe - Authentic UK Dish

Region / culture: United Kingdom | Preparation time: 20 minutes | Cooking time: 45 minutes | Servings: 4

Introduction

Baked Fish and Chips I is a delightful twist on the traditional British fare, offering a healthier alternative to the classic deep-fried version. This recipe combines the crispy, savory goodness of baked fish with the hearty, comforting taste of oven-baked chips, making it a perfect meal for any day of the week. Whether you're a seasoned chef or a kitchen novice, this dish is sure to impress with its simplicity and delicious flavors.

History

The traditional fish and chips dish has its roots in the United Kingdom, dating back to the 19th century. Originally, the fish was deep-fried in a thick batter and served with fried potatoes. Over time, this dish became a staple in British cuisine, symbolizing comfort food for many. The baked version of fish and chips, as presented in this recipe, is a more recent innovation, catering to the growing demand for healthier cooking methods without compromising on taste.

Ingredients

Chips

3 medium russet potatoes (1.25 lb (567 g))
0.25 cup extra virgin olive oil
pinch of cayenne pepper

Fish

olive oil cooking spray
2.75 cup crispy rice cereal
kosher salt and freshly ground black pepper
3 large egg whites
1.5 lb (680 g) skinless, boneless firm white fish

How to prepare

Position racks in the upper and lower thirds of the oven and preheat to 450°F using the convection setting, if available.
Place a baking sheet on one of the racks to preheat.

Chips

Prepare the chips: cut the potatoes into 0.25-inch thick sticks.
Toss the potatoes with the olive oil and cayenne in a bowl.
Carefully remove the hot baking sheet from the oven, add the potatoes, and spread them in an even layer.
Use a rubber spatula to scrape any oil from the bowl over the potatoes.
Bake the potatoes on the top oven rack, turning them once, until they are browned and crisp, for 25 to 30 minutes.
Season the chips with salt.

Fish

Meanwhile, make the fish: set a wire rack on a baking sheet and coat it with cooking spray.
Lightly crush the cereal in a bowl with your fingers.
Add 2 tsp of salt and black pepper to taste.
In another bowl, whisk the egg whites and a pinch of salt until frothy.
Dip the fish in the egg whites, then roll it in the cereal crumbs to coat.
Place the fish pieces on the rack, positioning them on their sides so that the majority of the crust is exposed, and mist them with cooking spray.
Bake the fish on the bottom rack until it is crisp and just cooked through, for about 12 minutes.
Season the fish with salt and pepper.

Variations

Consider experimenting with different types of firm white fish, such as cod, haddock, or tilapia, for variety. You can also try sweet potatoes instead of russet for the chips for a different flavor profile and additional nutrients.

Cooking Tips & Tricks

To ensure the best results for your Baked Fish and Chips I, consider the following tips:

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

- Ensure your oven is fully preheated before baking to get the crispiest chips and fish.

- Cut the potatoes into evenly sized sticks to promote uniform cooking.

- Do not overcrowd the baking sheets; this allows for better air circulation and crispier results.

Serving Suggestions

Serve the baked fish and chips with a side of fresh lemon wedges and a light tartar sauce or a yogurt-based dip for added flavor. A side salad or steamed vegetables can also complement the dish for a well-rounded meal.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, offering a healthier alternative to frying. Ensuring proper oven temperature and using cooking spray lightly on the fish helps achieve a crispy texture without excess oil.

Ingredient Substitutions

For a gluten-free version, use gluten-free crispy rice cereal for the fish coating. Olive oil can be substituted with avocado oil for a different flavor profile. Egg whites can be replaced with a light brushing of olive oil for those with egg allergies.

Make Ahead Tips

The chips can be cut and soaked in water up to a day ahead to remove excess starch, then drained and patted dry before baking. The fish can be coated with the cereal mixture and stored in the refrigerator on a wire rack for a few hours before baking.

Presentation Ideas

Serve the fish and chips on a wooden board for a rustic look, garnished with fresh parsley and lemon slices. A small bowl of tartar sauce or yogurt dip can be placed on the board for easy dipping.

Pairing Recommendations

A light, crisp white wine, such as Sauvignon Blanc or a dry Riesling, pairs beautifully with the flavors of the baked fish and chips. For a non-alcoholic option, consider a sparkling lemonade or iced herbal tea.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven at 350°F until warmed through and crispy, about 10-15 minutes. Avoid microwaving, as it can make the fish and chips soggy.

Nutrition Information

Calories per serving

A serving of Baked Fish and Chips I contains approximately 400-500 calories, making it a lighter alternative to the traditional deep-fried version. The exact calorie count may vary based on the size of the servings and any additional seasonings or condiments used.

Carbohydrates

The primary source of carbohydrates in this recipe comes from the russet potatoes used for the chips. One medium russet potato contains approximately 37 grams of carbohydrates. This recipe uses 3 medium potatoes, contributing to the overall carbohydrate content. The crispy rice cereal used for the fish coating also adds a modest amount of carbohydrates.

Fats

The fats in this recipe are primarily derived from the extra virgin olive oil used to coat the potatoes before baking. A quarter cup of extra virgin olive oil contains about 54 grams of fat, most of which are monounsaturated fats, known for their heart-healthy benefits. The fish itself is low in fat, making this dish a great option for those monitoring their fat intake.

Proteins

The main protein source in this recipe is the skinless, boneless firm white fish, providing a high-quality, lean protein that is both filling and nutritious. A 1.5 lb serving of white fish typically contains approximately 120 grams of protein, making this dish an excellent choice for meeting your daily protein needs.

Vitamins and minerals

This dish is rich in various vitamins and minerals, particularly those found in the fish and potatoes. White fish is a good source of B vitamins, particularly B12 and niacin, as well as minerals like phosphorus, selenium, and potassium. Potatoes contribute vitamin C, vitamin B6, and potassium to the dish.

Alergens

The main allergens to be aware of in this recipe include fish (a common allergen) and eggs (used in the egg whites for the fish coating). Individuals with allergies to these ingredients should exercise caution.

Summary

Overall, Baked Fish and Chips I is a nutritious, balanced meal that provides a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a heart-healthy option that doesn't skimp on flavor.

Summary

Baked Fish and Chips I is a delicious, nutritious alternative to the traditional deep-fried version. With its crispy texture, rich flavors, and healthful ingredients, it's a meal that can be enjoyed guilt-free. Whether you're cooking for a family dinner or a casual gathering, this dish is sure to be a hit.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Baked Fish and Chips. It was a sunny afternoon in the bustling market of my hometown, where vendors were selling fresh seafood caught that very morning. As I made my way through the stalls, the aroma of the ocean filled the air, and I couldn't help but feel inspired to create something delicious with the bounty of the sea.

I approached one particular fishmonger who had an array of fish laid out on ice, glistening in the sunlight. Amongst the selection was a beautiful fillet of cod, which caught my eye immediately. I struck up a conversation with the fishmonger, who was more than happy to share his recipe for Baked Fish and Chips with me.

He explained that the key to a perfect dish was in the batter – light and crispy, with a hint of tanginess from a splash of vinegar. He also shared his secret for achieving a perfectly flaky fish – baking it at just the right temperature for just the right amount of time.

Excited to try out this new recipe, I hurried home with my fresh cod fillet and set to work in the kitchen. I carefully prepared the batter, following the fishmonger's instructions to the letter. As the fish baked in the oven, the scent of golden, crispy goodness filled the air, making my stomach rumble in anticipation.

When the timer finally beeped, I opened the oven door to reveal a perfectly browned fillet of cod, surrounded by a mountain of golden-brown, crispy chips. I couldn't wait to dig in and taste the fruits of my labor.

As I took my first bite, I was transported back to that sunny afternoon in the market, where the fishmonger had shared his recipe with me. The fish was tender and flaky, with a hint of tanginess from the batter. The chips were perfectly crisp on the outside and fluffy on the inside, just as the fishmonger had promised.

From that day on, Baked Fish and Chips became a staple in my cooking repertoire. I would make it for family gatherings, dinner parties, and even just for myself on a quiet evening at home. Each time I cooked it, I was reminded of the fishmonger's generosity in sharing his recipe with me, and I felt grateful for the chance encounter that had led me to discover this delicious dish.

Years passed, and I continued to refine and perfect my recipe for Baked Fish and Chips. I added my own little twists here and there – a sprinkle of fresh herbs, a squeeze of lemon – but the essence of the dish remained the same. It was a simple, yet satisfying meal that never failed to bring a smile to the faces of those who tasted it.

As I grew older, I began to pass down the recipe for Baked Fish and Chips to my children and grandchildren, just as the fishmonger had passed it down to me. I would gather them in the kitchen, sharing stories of that sunny afternoon in the market and teaching them the secrets to creating the perfect dish.

And so, the tradition of making Baked Fish and Chips continued through the generations of our family, each new cook adding their own unique touch to the recipe. It became a symbol of love, connection, and the joy of sharing good food with the ones we hold dear.

As I sit here now, reflecting on the memories of that fateful day in the market, I can't help but smile. The recipe for Baked Fish and Chips may have started with a chance encounter, but it has since become a cherished part of our family's culinary heritage – a reminder of the power of food to bring people together and create lasting memories. And for that, I am eternally grateful.