Sheet Pan Fish and Chips

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sheet pan fish and chips fish sticks

Everyone likes fish and chips and this recipe is easy and healthy!  We love the color contrast when using blue or purple potatoes, but any potato will work. 

You can find whole wheat panko in most stores, but you can also make your own. Unlike regular bread crumbs, panko is made with fresh bread. Click here for the recipe.  

  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 2 pounds unpeeled purple potatoes or sweet potatoes, scrubbed, cut lengthwise into ½ to ⅓inch wedges
  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon kosher salt, divided
  • Freshly cracked black pepper
  • 1 egg white, beaten
  • 1 tablespoon water
  • 2 cups whole wheat panko
  • 2 teaspoons paprika
  • 1 teaspoon garlic powder
  • 1 ½ lb fresh or frozen (thawed) white fish fillets, cut into fingers
  • ½ cup plain 2% Greek yogurt
  • 2 tablespoons Dijon mustard
  • 1 tablespoon chopped parsley

Preparation

  Preheat oven to 400°F. Line a baking sheet with parchment. 

1. Place potatoes on a baking sheet and drizzle with oil; season with half the salt and pepper. Toss to coat and spread out in a single layer. Roast for 20 minutes.

 2. Meanwhile prepare fish. 

3. Combine egg whites and water in medium bowl. Combine panko, paprika and garlic powder in medium bowl. Dip fish fillets into egg mixture, coating both sides, then into panko mixture. 

4. Remove baking sheet from oven, toss potatoes and move to one side of the pan.

 5. Place coated fish skin-side down on the other side of the pan. Drizzle with a teaspoon of oil to help turn golden brown. 

6. Place baking sheet back in oven and bake another 10-15 minutes until fish is flaky (the smaller you cut the fish the faster it will cook). 

7. Mix yogurt with mustard and parsley and serve as a dipping sauce alongside fish and chips.  

Nutrition Information

  • Serving Size: 1 serving
  • Calories: 560
  • Carbohydrate Content: 78 g
  • Cholesterol Content: 85 mg
  • Fat Content: 11 g
  • Fiber Content: 12 g
  • Protein Content: 41 g
  • Sodium Content: 800 mg
  • Sugar Content: 4 g