ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Recipes: Low-Fat Fish and Chips with Tartar Sauce

Updated on August 23, 2011

The traditional way to cook fish and chips is to deep-fry the potato chips twice, and to batter and deep-fry the fish. This baked version of the popular take-out option and all-time family favorite has all the taste of the deep-fried traditional recipe but with much less total and saturated fat.

Tartar Sauce (recipe below) is viewed by some members of my family as an almost indispensable accompaniment to seafood. This recipe, which is very old and pre-dates the invention and availability of both "light" ready-made Tartar Sauce and reduced-fat mayonnaise varieties, utilizes low-fat cottage cheese and skim milk natural yogurt.

For a healthy dinner that is ideal for the weight conscious among us, as well as for those with diabetes, serve the fish and chips accompanied by the tartar sauce, a green salad and lemon wedges.

These recipes are sufficient to serve 4 people and will take a little over an hour to prepare (including 30 minutes chilling time for the Tartar Sauce). To save time, the sauce can be made ahead and kept in an airtight container in the fridge for up to 4 days. Any type of white fish may be used but try to choose even-sized fillets of fish so they are all cooked at the same time.

Fish and Chips Recipe

You will need:

  • ½ cup dried (packaged) breadcrumbs
  • 2½ tablespoons freshly grated Parmesan
  • 2 tablespoons chopped fresh (continental) parsley
  • 1 clove garlic, crushed
  • Salt and ground black pepper, to taste
  • ¼ cup all-purpose (plain) flour
  • 1 egg, lightly whisked
  • 4 x 5 ounce (150g) boneless white fish fillets
  • 4 large potatoes, peeled, cut into thick matchsticks
  • Olive oil spray
  • Salt and ground black pepper, to taste

Method

  1. Preheat the oven to 425° F (220° C). Line two large baking trays with non-stick baking paper.
  2. Place the potato chips, in a single layer, on one of the lined baking trays. Spray generously with olive oil spray. Bake on the upper shelf of preheated oven, turning once, for 40 minutes or until crisp and golden.
  3. Meanwhile, place breadcrumbs in a dry frying pan and cook, stirring, over medium-high heat for 1 to 3 minutes or until golden. Transfer to a bowl and allow to cool.
  4. Add the Parmesan, parsley, garlic, salt and pepper to the bowl. Use your fingers to combine the mixture and rub the garlic evenly into the crumbs. Place the flour, egg and crumb mixture into three separate dishes. Toss fish fillets, one at a time, in the flour and shake off any excess. Dip into the egg and allow excess egg to run off. Coat in the crumb mixture, using your fingers to press the crumbs firmly onto the fish. Place on the second lined baking tray and repeat the process with the remaining fish fillets.
  5. After 40 minutes, transfer the chips to the lower shelf in the oven and place the fish on the upper shelf. Bake for 15 to 20 minutes or until the fish flakes when tested with a fork (the timing will depend on the thickness of the fish pieces).

Tartar Sauce Recipe

You will need:

  • 2 ounces (60g) low-fat cottage cheese
  • 1 egg
  • ½ teaspoon grated lemon rind
  • 3 teaspoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1/3 cup skim milk natural yogurt
  • 1½ tablespoons drained capers, finely chopped
  • 2 medium gherkins, finely chopped
  • 1 tablespoon chopped fresh chives
  • Salt and ground black pepper, to taste

Method

  1. Place the cottage cheese, egg, lemon rind, lemon juice and mustard in a blender and blend for 30 seconds or until the mixture is completely smooth.
  2. Place the yogurt in a medium-sized bowl and gradually stir in the egg mixture.
  3. Add the capers, gherkins, chives, salt and pepper and mix well. Cover and chill in the fridge for 30 minutes to allow the flavors to develop before using.

Comments

    0 of 8192 characters used
    Post Comment

    • HealthyHanna profile image

      HealthyHanna 

      7 years ago from Utah

      Yummy! Finally a fish and chip recipe I can eat!

    • talfonso profile image

      talfonso 

      7 years ago from Tampa Bay, FL

      I can't wait to try that recipe. I read a recent study that fried fish contributes to high stroke rates in the South (Stroke Belt)! Maybe those Southern cooks would want to read that Hub!

    • profile image

      Diane Corriette 

      10 years ago

      Excellent receipe. Fish and chips is a favourite with everyone in my house so adding the sauce will provide some variety. Thanks

    • stephhicks68 profile image

      Stephanie Hicks 

      10 years ago from Bend, Oregon

      Yum! I love fish and chips and I have diabetes. I can't wait to try this recipe!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)