Healthy Fish and Chips

Healthy Fish and Chips

Who needs all the fat and calories from going out for fish and chips.  The fish is usually over battered and under seasoned.  Enjoy a healthy version that is guilt free, tasty, and satisfying.  I have nestled the fish on a bed of refreshing coleslaw, topped with fresh green beans and garnished with a few dill potatoes.  I do have a recipe for homemade tartar sauce which I may post soon.  However, with the creamy coleslaw there is not need for it.

For the coleslaw, shred cabbage and carrot medium to fine.  This recipe is great with green or red cabbage   Slice red onion thinly.  Blend mayo, vinegar, Dijon, celery seed, sugar, salt, pepper and taste. Adjust seasoning if necessary.  If you wish to prepare a lighter version, substitute the mayo with a thick plain yogurt (you may use less vinegar since the yogurt is tangy).  Blend all the ingredients thoroughly and refrigerate.

When choosing fish, I always try to find sustainable choices.  Cod is sustainable and popular; therefore, it is usually fresh and easily available.  However, any firm white fish could work in this recipe.  The best advice I could give when buying fish is to get to know your fish monger.  Speak to him (remember his name), ask him when the shipments come in and then you won't be disappointed with your purchase.  If your fish has a slight odor, soak it in milk and if it has a strong odor, simply disregard the fish.  Whisk egg, garlic powder, cayenne, celery salt, thyme, salt, pepper in a large bowl to marinate fish.  Rinse fish, then pat dry and mix thoroughly in marinate.  Refrigerate for 1-2 hours, longer is fine. In a large bowl or plate, blend breadcrumbs/Panko and flour.  Dredge and coat fish on both sides in the breadcrumbs.  Preheat a large pan on high and add 5 tbsp of oil. Use an oil that has a high heating point such as vegetable, canola, peanut, or grape seed oil.  Once the oil is hot, place the fish and do not overcrowd the pan.  If necessary use two medium pans.  Cook the fish 2 minutes per side until golden brown and set aside on paper towel to drain.

Since the fish is lightly fried, I accompanied the fish with steamed potatoes.  It's all about balance, right!  I did not include it in the ingredient list, since everyone has their own favorite potato recipe.  The only tip I will provide is to heavily salt the boiling water and to find or cut the potatoes in relatively the same size so they cook evenly.  I always drain the potatoes from the pot and put them back on the stove top for a minute to remove excess moisture.  I never leave the pot and somewhat shake the pot over the burner as to not burn the potatoes.  Remove from the heat and garnish with your favorite chopped fresh herb.

I served this dish with steamed green beans, asparagus would also be great.  Lightly tossed in sesame oil or butter and seasoned.  They definitely will leave you with more power than french fries.  Enjoy!

Ingredients (serves 4)

1 lb of sustainable cod

5 tbsp of canola or peanut oil

1 cup plain breadcrumbs or Panko

1 tsp all purpose flour

1 whole egg

1/2 tsp of salt

1/4 tsp pepper

1/2 tsp of garlic powder

1/4 tsp of cayenne

1/4 tsp of celery salt

1/2 tsp thyme or marjoram

Coleslaw

1/2 cabbage

1 carrot

1/2 red onion

1/2 cup mayonnaise or Greek yogurt

2-3 tbsp cider vinegar

1/2 tsp of Dijon mustard

1/8 tsp celery seed

1 tsp of sugar

Salt & Pepper to taste