Deep-fried fish and chips get a healthy upgrade without losing that crispy battered goodness.
4 large Yukon Gold potatoes, cut into 1/2-in. sticks
1 tbsp canola oil
1 tsp paprika
1/4 tsp salt
2 tbsp all-purpose flour
2 cups panko bread crumbs
300 g skinless, boneless salmon fillets
1/4 tsp salt
1/4 cup plain yogurt
1/4 cup mayonnaise
3 tbsp relish
1 tbsp finely chopped dill
1/8 tsp salt
Position racks in top and bottom thirds of oven. Preheat to 450F. Line 2 baking sheets with parchment.
Toss potatoes with oil, paprika and 1/4 tsp salt on one prepared sheet until coated. Bake in top third of oven, flipping halfway through, until golden, 25 to 30 min.
Pour flour into a shallow dish. Whisk egg in another shallow dish. Pour panko into a third dish.
Pat fish dry with paper towels. Sprinkle with ¼ tsp salt. Cut crosswise into 1-in.-wide sticks. Dip each piece first in flour, then egg, then coat with panko. Lay on second prepared sheet. Lightly spray tops with oil.
Bake in bottom third of oven until a knife tip inserted in centre of fish and held for 10 sec comes out warm, 8 to 10 min. Serve with chips and tartar sauce.
Calories 348, Protein 17g, Carbohydrates 47g, Fat 11g, Fibre 4g, Sodium 272mg.
Stir together 1/4 cup each plain yogurt and mayo with 3 tbsp relish, 1 tbsp finely chopped dill and 1/8 tsp salt.
Originally published in the Today’s Parent January 2016 issue, this recipe has a triple-tested guarantee from the Chatelaine Kitchen. Photo by Roberto Caruso.
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