Crispy Oven-Baked Fish and Sweet Potato Chips
This healthy twist on a classic fish and chips dish provides a delightful combination of crispy, oven-baked fish and sweet potato chips. Adapted from a WW Magazine recipe, this version remains low in points—perfect for those following a balanced eating plan. By using fat-free buttermilk to marinate the fish, you'll achieve impeccable tenderness, while a cornmeal crust gives it a satisfying crunch. Serve this dish with a homemade tartar sauce made from fat-free mayonnaise, chopped scallions, and pickles, adding a refreshing touch. Complete your meal with a simple tossed salad for a nutritious delight that makes you feel good inside and out.
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
fat-free buttermilk
3/4 cup (pour into a zip-lock bag for marinating fish)
fish fillets (catfish, tilapia, red snapper or your favorite firm fish)
4 (6 ounce) (cut into fillets)
potatoes (scrubbed and cut into sticks)
1 1/2 lbs (cut into sticks for baking)
paprika
3/4 teaspoon (sprinkle over potatoes and fish)
salt
1 teaspoon (divide, for seasoning potatoes and fish)
pepper
1 teaspoon (divide, for seasoning potatoes and fish)
cornmeal
2/3 cup (for coating fish)
Old Bay Seasoning
1/2 teaspoon (for flavoring the fish coating)
egg whites
2 (beat until frothy)
fat-free mayonnaise
1/3 cup (for tartar sauce)
scallion
1 tablespoon (chopped, for tartar sauce)
pickles
1 tablespoon (chopped, for tartar sauce)
lemon juice
1 teaspoon (freshly squeezed, for tartar sauce)
Instructions
1
In a zip-lock bag or marinating dish, pour the fat-free buttermilk and add the fish fillets, ensuring they are fully coated. Refrigerate for at least 30 minutes or up to 2 hours, turning occasionally for even marination.
2
Preheat your oven to 425°F (220°C).
3
Line two rimmed baking sheets with foil. In one pan, place a rack and spray the other pan with your favorite cooking spray, preferably olive oil.
4
Cut your potatoes into sticks and add them to the sprayed pan. Sprinkle 1/2 teaspoon of paprika, 1/2 teaspoon of salt, and 1/4 teaspoon of pepper over the potatoes, tossing them well to coat.
5
Spread the potatoes in an even layer on the pan and give them one final spray with cooking spray. Bake in the oven for 30 minutes, or until they are golden and crispy.
6
While the potatoes are baking, prepare the fish. In a shallow dish, combine the cornmeal, Old Bay seasoning, and the remaining 1/4 teaspoon of paprika, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper.
7
In another shallow dish, beat the egg whites until frothy. Remove the marinated fish fillets from the buttermilk, allowing excess to drip off before discarding the buttermilk.
8
Dip each fillet first into the egg whites, coating both sides, then dredge in the cornmeal mixture, shaking off any excess. Place the coated fillets on a clean sheet of wax paper or a plate.
9
Once all the fish are coated, spray both sides lightly with olive oil cooking spray and transfer them to the rack on your lined baking sheet.
10
Bake the fish for about 15 minutes, or until the fish is golden brown and opaque in the center.
11
While the fish and potatoes are cooking, make your tartar sauce. In a small bowl, combine the fat-free mayonnaise, chopped scallion, chopped pickle, and lemon juice. Mix well and set aside.
12
Once everything is cooked, serve the crispy fish alongside the sweet potato chips and a generous dollop of tartar sauce. Enjoy this healthier take on a beloved classic!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What type of fish is best for Crispy Oven-Baked Fish and Sweet Potato Chips?
This recipe recommends firm fish fillets such as catfish, tilapia, or red snapper.
How long should I marinate the fish in buttermilk?
Refrigerate the fish in fat-free buttermilk for at least 30 minutes or up to 2 hours for maximum tenderness.
What is the recommended oven temperature for this recipe?
The oven should be preheated to 425°F (220°C).
How long do the sweet potato chips take to bake?
The sweet potato sticks should bake for approximately 30 minutes or until they are golden and crispy.
How long does the fish bake?
The fish fillets bake for about 15 minutes or until they are golden brown and opaque in the center.
What ingredients are used for the fish coating?
The coating is made from a mixture of cornmeal, Old Bay seasoning, paprika, salt, pepper, and frothed egg whites.
Is this fish and chips recipe healthy?
Yes, this is a healthy twist on the classic dish, adapted from a WW Magazine recipe and designed to be low in points by using oven-baking instead of deep-frying.
How do I make the homemade tartar sauce?
Combine 1/3 cup fat-free mayonnaise, 1 tablespoon chopped scallion, 1 tablespoon chopped pickle, and 1 teaspoon lemon juice.
What seasonings are used on the sweet potato chips?
The potatoes are seasoned with 1/2 teaspoon paprika, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
Why use fat-free buttermilk for the fish?
Marinating the fish in fat-free buttermilk helps achieve impeccable tenderness without adding significant fat.
Do I need to use cooking spray?
Yes, it is recommended to use olive oil cooking spray on the baking pans and lightly on the fish to help them get crispy.
How should I prepare the baking sheets?
Line two rimmed baking sheets with foil. Place a rack in one for the fish and spray the other with cooking spray for the potatoes.
What side dish goes well with this meal?
A simple tossed salad is recommended to complete this nutritious meal.
How do I ensure the cornmeal crust sticks to the fish?
Dip the marinated fillets into frothed egg whites first, then dredge them in the cornmeal mixture.
Can I use any kind of potato?
While this recipe specifically calls for sweet potatoes, you can use your preferred variety, though cooking times may vary slightly.
What size should the fish fillets be?
The recipe calls for four 6-ounce fish fillets.
Should the potatoes be peeled?
The recipe suggests scrubbing the potatoes and cutting them into sticks, implying the skin can be left on for extra nutrients.
How do I know when the potatoes are ready?
They are ready when they are golden and crispy, usually after 30 minutes at 425°F.
What is Old Bay seasoning used for in this recipe?
It is used to flavor the cornmeal coating for the fish fillets.
Can I reuse the buttermilk after marinating?
No, you should discard the excess buttermilk after removing the fish fillets.
How do I prepare the egg whites?
Beat the two egg whites in a shallow dish until they are frothy before using them as a binder for the crust.
Is the tartar sauce dairy-free?
The tartar sauce uses fat-free mayonnaise; you should check the label of your mayonnaise as some brands contain eggs or dairy derivatives.
How do I cut the potatoes?
Scrub the potatoes and cut them into sticks to resemble traditional chips or fries.
What does the term 'opaque in the center' mean for fish?
It means the fish is no longer translucent or raw-looking and has turned solid white or light-colored throughout.
Do I need to turn the fish during baking?
Because the fish is placed on a rack over the baking sheet, air can circulate, so turning is typically not necessary.
Is there a specific way to toss the potatoes?
After adding paprika, salt, and pepper, toss them well to coat and then spread them in an even layer on the pan.
How much cornmeal is needed?
The recipe requires 2/3 cup of cornmeal for the fish coating.
What is the total amount of paprika used?
A total of 3/4 teaspoon of paprika is used: 1/2 teaspoon for the potatoes and 1/4 teaspoon for the fish.
Can I prepare the tartar sauce in advance?
Yes, you can mix the tartar sauce ingredients and set it aside in the refrigerator while the fish and potatoes cook.
How do I get the fish really crispy without frying?
Using a cornmeal crust, placing the fish on a rack, and a light spray of olive oil cooking spray helps achieve a satisfying crunch in the oven.