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Home » Blog » Recipes » Dinner » Sheet Pan Fish and Chips

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.  

sheet pan fish and chips fish sticks

Sheet Pan Fish and Chips

Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Calories 560kcal
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Servings

4 Servings

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 ttablespoon water
  • 2 tcups whole wheat panko
  • 2 teaspoons paprika
  • 1 teaspoon garlic powder
  • 1 t½ lb fresh or frozen thawed white fish fillets, cut into fingers
  • ½ cup plain 2% Greek yogurt
  • 2 ttablespoons Dijon mustard
  • 1 tablespoon chopped parsley

Instructions

  •   Preheat oven to 400°F. Line a baking sheet with parchment. 
  • 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. 
  • 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. 
  • 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. 
  • 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). 
  • Mix yogurt with mustard and parsley and serve as a dipping sauce alongside fish and chips.  

Nutrition

Nutrition Facts
Sheet Pan Fish and Chips
Amount per Serving
Calories
560
% Daily Value*
Fat
 
11
g
17
%
Cholesterol
 
85
mg
28
%
Sodium
 
800
mg
35
%
Carbohydrates
 
78
g
26
%
Fiber
 
12
g
50
%
Sugar
 
4
g
4
%
Protein
 
41
g
82
%
* Percent Daily Values are based on a 2000 calorie diet.
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About Fresh Families

Fresh Families is Jamie Geller’s healthy meal plan developed by Registered Dietitian, Tamar Genger.  This meal plan is for anyone who ever wanted to break the cycle of overly processed frozen fish sticks, chicken nuggets or take-out pizza. Our nutrition philosophy is about fresh, fast and family-friendly food. The meals are designed for YOU. And they are foods that your whole family will enjoy! And they just happen to be Kosher!Sign up for dietitian created meal plans, shabbat and holiday recipes, kid-approved meals, nutrition facts for every recipe, snacks and desserts included.

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