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The local pub by our house makes a fabulous deep-fried fish and chips every Friday night. So I can enjoy fish and chips in a healthier way, I created Crispy Baked Fish and Chips, featuring root vegetables as the fries! It is totally easy to make crispy fish and fries right in the oven. First, I coat the root vegetables in seasoned egg whites and Panko. Then, I bake for about 30 minutes, or until crispy and tender. Next, I dredge the fish in a 3-part breading process with flour, egg whites, and Panko. Then, bake the fish until crispy and cooked all the way through. My Crispy Baked Fish and Chips even comes with it’s own healthier tartar sauce recipe, included below!

Vegetable Fries with Tartar Sauce

Recipes Similar to Crispy Baked Fish and Chips:

Panko Parmesan Crusted Baked Cod

Baked Coconut Shrimp

Mini Baked Deviled Crab Cakes

Crispy Baked Catfish

Crispy Baked Fish

Which Healthy Fish Should I Use in This Dish?

When making fish and chips, it is customary to use cod as the protein. Fish lends very well to baking, so you can use any flaky white fish that you like. Instead of cod, you can use haddock, tilapia, perch, bass, grouper, catfish, or snapper. All fish varieties will lend a delicious flavor and texture from the oven. No matter which fish you choose, fish is an awesome source of protein. It is high in Omega-3 fatty acids, the good fats that keep us healthy. Combining fresh fish with root vegetable chips is my favorite new healthy meal!

My family looks forward to the nights I make fish. For more of my seafood recipes, try my Baked Coconut Shrimp!

Root Vegetable Chips

Ingredients in Crispy Baked Fish and Chips

Fish and Chips Ingredients

  • egg white
  • extra virgin olive oil
  • cumin
  • salt
  • black pepper
  • carrots
  • parsnips
  • panko bread crumbs
  • white whole wheat flour
  • paprika
  • skinless cod fillets
  • plain, nonfat Greek yogurt
  • light mayonnaise
  • Dijon mustard
  • no-sugar-added sweet pickle relish
  • white vinegar

How to Make Crispy Baked Fish and Chips

To make the Root Vegetable “Fries”: Preheat the oven to 400°F, line a baking sheet with foil and grease it with nonstick cooking spray.

Vegetable Fries

In a large mixing bowl, whisk together the egg white, oil, cumin, salt, and pepper.

Root Vegetable Fries

Toss the carrots and parsnips in the egg mixture, to coat. Sprinkle the panko bread crumbs over all of the “fries” and toss again to evenly coat.

Transfer the “fries” to the prepared baking sheet and spread out in an even layer.

Bake for 25-30 minutes, flipping halfway through. Bake until the vegetables are tender but crisp, and the panko is golden on the outside.

To make the Crispy Baked Fish: Grease a wire cooling rack with nonstick cooking spray, and set in a foil-lined baking sheet, and set aside.

Fish Dredge

Line up 3 shallow dishes, or mixing bowls. In the first, mix the flour and paprika, salt, and pepper.

Then, whisk the 2 egg whites together until frothy in the second bowl.

In the third, pour the panko bread crumbs.

Dredge each cod fillet in the flour and shake off the excess. Next dip each one in the egg wash, and allow the excess to drip off. Third, gently press each one into the panko bread crumbs, coating all sides.

Coated Baked Fish

Transfer each fillet to the prepared wire rack. Spray each cod fillet with nonstick cooking spray and bake (still at 400° F) on the upper oven rack for 12-14 minutes, or until done.

While the fish is baking, make the Lighter Tartar Sauce by mixing all of the sauce ingredients together in a small mixing bowl. Refrigerate until ready to use.

Tartar Sauce for Fish

Serve 1 cod fillet with a ¼ of the root vegetables and 2 tablespoons of tartar sauce.

Baked Fish with Chips and Sauce

Recipe
Crispy Baked Fish and Chips
Recipe
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Crispy Baked Fish and Chips

Created by: Brooke Farmer
Prep Time 25 minutes
Prep Time 25 minutes
4 servings
My baked crispy cod is coated in flour, egg whites, and Panko and baked alongside some root vegetable fries, also coated in Panko!

Ingredients
 

  • 1 egg white, beaten
  • 1/2 tbsp extra virgin olive oil
  • 1/4 tsp cumin
  • salt, to taste
  • black pepper, to taste
  • 1/2 pound carrots, peeled and cut in fry-like strips
  • 1/2 pound parsnips, peeled and cut in fry-like strips
  • 1/4 cup Panko breadcrumbs
  • 3/4 cup white whole wheat flour
  • 1/4 tsp paprika
  • salt, to taste
  • black pepper, to taste
  • 2 egg whites
  • 3/4 cup Panko breadcrumbs
  • 4 4 oz. skinless cod fillets (or haddock, or any flakey white fish)

Tartar Sauce:

  • 2 tbsp plain, nonfat Greek yogurt
  • 3 tbsp light mayonnaise
  • 1/2 tsp Dijon mustard
  • 1 tbsp no-sugar-added sweet pickle relish
  • 2 tsp white vinegar
  • salt, to taste

Instructions

  • To make the Root Vegetable “Fries”: Preheat the oven to 400°F, line a baking sheet with foil and grease it with nonstick cooking spray.
  • In a large mixing bowl, whisk together the egg white, oil, cumin, salt, and pepper.
  • Toss the carrots and parsnips in the egg mixture, to coat. Sprinkle the panko bread crumbs over all of the “fries” and toss again to evenly coat.
  • Transfer the “fries” to the prepared baking sheet and spread out in an even layer.
  • Bake for 25-30 minutes, flipping halfway through. Bake until the vegetables are tender but crisp, and the panko is golden on the outside.
  • To make the Crispy Baked Fish: Grease a wire cooling rack with nonstick cooking spray, and set in a foil-lined baking sheet, and set aside.
  • Line up 3 shallow dishes, or mixing bowls. In the first, mix the flour and paprika, salt, and pepper.
  • In the second, whisk the 2 egg whites together until frothy.
  • In the third, pour the panko bread crumbs.
  • Dredge each cod fillet in the flour and shake off the excess. Next dip each one in the egg wash, and allow the excess to drip off. Third, gently press each one into the panko bread crumbs, coating all sides.
  • Transfer each fillet to the prepared wire rack. Spray each cod fillet with nonstick cooking spray and bake (still at 400° F) on the upper oven rack for 12-14 minutes, or until done.
  • While the fish is baking, make the Lighter Tartar Sauce by mixing all of the sauce ingredients together in a small mixing bowl. Refrigerate until ready to use.
  • Serve 1 cod fillet with 1/4 of the root vegetable chips and 2 tablespoons of tartar sauce.

Notes

Calories from fat: 51
SmartPoints: 6

Nutrition

Calories: 281kcal | Carbohydrates: 30g | Protein: 27g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 51mg | Sodium: 605mg | Fiber: 5g | Sugar: 6g

did you make this recipe?

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