Heart-Healthy Classic Battered Fish and Chips

Discover how to enjoy the nostalgic comfort of fish and chips with this healthier twist—'Heart-Healthy Classic Battered Fish and Chips.' This recipe swaps traditional deep-fried methods for an olive oil-sprayed skillet and oven-baked sweet potato fries, delivering a lighter yet equally satisfying version of the classic dish. The savory, seasoned batter made with whole wheat flour, egg whites, and a touch of smoked paprika creates a golden, crispy coating for tender cod fillets, while the naturally sweet and crispy baked sweet potato fries provide a wholesome alternative to standard chips. Easy to prepare in just under an hour, this meal is perfect for a weeknight dinner or a fun, balanced twist on pub favorites. Serve with fresh parsley and tart lemon wedges for a bright, refreshing finish!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces cod fillets
• 1 cup whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 3 large egg whites
• 1 cup cold seltzer water
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0 olive oil cooking spray
• 2 large sweet potatoes
• 2 tablespoons cornstarch
• 2 tablespoons fresh parsley
• 4 pieces lemon wedges

Directions

Step 1

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Step 2

Peel the sweet potatoes and cut them into strips to resemble fries.

Step 3

In a large bowl, toss the sweet potato fries with cornstarch until evenly coated.

Step 4

Lightly spray the baking sheet with olive oil cooking spray, spread the sweet potato fries in a single layer, and spray again with olive oil.

Step 5

Bake the sweet potato fries for 25-30 minutes, turning halfway through, until they are golden and crisp.

Step 6

In a mixing bowl, combine whole wheat flour, baking powder, garlic powder, onion powder, smoked paprika, salt, and black pepper.

Step 7

In another bowl, whisk the egg whites until foamy. Gradually add the seltzer water while mixing.

Step 8

Combine the dry and wet mixtures to form a smooth batter. Ensure the batter is slightly thick to adhere to the fish fillets.

Step 9

Pat the cod fillets dry with paper towels. Dip each fillet into the batter, ensuring an even coating.

Step 10

Heat a large non-stick skillet at medium-high heat and lightly grease with olive oil cooking spray.

Step 11

Cook the battered fish in the skillet for about 3-4 minutes on each side or until the coating is golden brown and the fish is thoroughly cooked.

Step 12

Once both the fish and sweet potato fries are done, serve them on a platter garnished with fresh parsley and lemon wedges.

Step 13

Serve immediately with baked sweet potato chips and a side of lemon wedges for garnish.

Nutrition Facts

Serving size	(1691.0g)

Amount per serving	% Daily Value*
Calories	1525.5

Total Fat 8.3g	0%
Saturated Fat 1.3g	0%
Polyunsaturated Fat 0g
Cholesterol 344mg	0%
Sodium 3621.1mg	0%
Total Carbohydrate 187.6g	0%
Dietary Fiber 28.1g	0%
Total Sugars 18.6g
Protein 177.5g	0%

Vitamin D 320IU	0%
Calcium 325.6mg	0%
Iron 11.8mg	0%
Potassium 4155.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 4.9%

Protein: 46.3%

Carbs: 48.9%