Baked Fish and Chips


Lent is just a few days away. Every day to and from work I pass a Russian Orthodox Church that has terrific fish fries on Fridays during Lent. These Catholic and Orthodox fish fries are common throughout Northeast Ohio. The Russian Orthodox fry near my house is delicious. What is also nice is the fact that they offer a baked fish alternative to the high fat beer battered dipped fried fish. I do love the fried fish, but I am avoiding it with my bariatric diet.

I created this recipe that closely imitates that deep fried fish and chips taste. The key to this recipe is baking the fish and French fries on very high heat. The crunchy coating on the fish comes from Fiber One cereal crumbs. With 14 grams of fiber in 1/2 cup of cereal, it makes a great alternative to purchased bread crumbs. I buy a box and process it into crumbs to use in meatloaf, breading and other recipes calling for bread crumbs.

Baked Fish and Chips

Chips Ingredients:

4 medium Idaho Russet potatoes
1 egg white
1 teaspoon Old Bay Seasoning
1 teaspoon Franks Hot Sauce

Fish Ingredients:

1 pound firm white fish, like ocean perch or tilapia
1/2 cup Egg Beaters
1 teaspoon Franks Hot Sauce
1 teaspoon Old Bay Seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup Fiber One crumbs


Preheat oven to 450. Peel and cut potatoes into French fries. In a medium bowl, beat egg white until it is frothy. Stir in Old Bay Seasoning and Hot sauce. Toss French fries in the egg whites. Place a sheet of parchment paper on a medium baking sheet. (This makes clean-up a breeze.) Spread fries evenly in the pan, taking care to separate fries. Bake for 10 minutes. Stir. Bake for another 10 minutes. Stir. Bake for a final 10 minutes. Salt if desired.

While your fries are baking, cut fish into 1″ X 3″ pieces. In a shallow bowl or pie plate, mix egg beaters and hot sauce. In a second shallow bowl or pie plate, mix together Fiber One crumbs, salt, pepper and Old Bay. Dip the fish in the egg mixture. Dredge in the Fiber One crumbs. Place on small baking rack set in a medium baking sheet. By elevating the fish, it will bake crisper and give it that deep fried appearance. Bake for 12-14 minutes until firm.

Serve with tarter sauce if desired. Serves 4.

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