I love fish and chips… and I have been craving it for a while now. So, last week, I decided to make some baked fish and chips. Instead of frying everything, I breaded and baked the fish and made some oven fries to serve with it. Both the fish and the fries turned out wonderfully – and I didn’t miss the fried food at all!
As I mentioned in my previous post, I have had the opportunity to try the Oikos organic Greek yogurt from Stonyfield Farms. Because the fat free yogurt still has a wonderful thick and creamy texture, I thought it would be great to use in dips instead of sour cream or mayonnaise. So, when I made some fish and chips this past week, I made a tartar sauce using the yogurt instead of mayonnaise. Overall, I was really happy with how it turned out. It was a bit more tangy than traditional tartar sauce, but I thought it complimented the fish and chips quite well.
I didn’t take the time to figure out the nutrition facts on this one, but I guarantee it is much better for you than the typical deep fried version… and the tartar sauce is fat free! This recipe serves two with a little bit of tartar sauce left over for later. You could easily adjust the quantities to the number of people you are serving!
Ingredients for Oikos Tartar Sauce:
- 1/2 of a 5.3 ounce container of plain fat free Oikos organic Greek yogurt
- 1 1/2 tablespoons dill relish
- 1/4 teaspoon Old Bay seasoning
Ingredients for Oven Fries:
- 2 russet potatoes, peeled and cut into wedges
- 1 tablespoon extra virgin olive oil
- 1 1/2 teaspoons Old Bay seasoning
- 1/2 teaspoon dried thyme
- Kosher salt
Ingredients for Breaded Tilapia:
- 3/4 pound of tilapia fillets, cut in half
- 3/4 cup flour
- 4 ounces egg substitute
- 3/4 cup panko bread crumbs
- 1 teaspoon Old Bay seasoning, divided
- Kosher salt
- Freshly ground pepper
In a small bowl, combine the yogurt, relish, and Old Bay seasoning. Stir to combine evenly. Cover and refrigerate for 30 minutes, while preparing other ingredients.
Preheat the oven to 425°F. Prepare two baking sheets with aluminum foil and cooking spray. Set aside.
Place the potatoes in a medium bowl with a lid. Add the olive oil, Old Bay seasoning, thyme, and a pinch of salt. Shake to evenly coat the potatoes with the oil and spices. Arrange the potatoes in an even layer on one of the baking sheets. Bake in the oven for 15 minutes while breading the fish.
In three shallow bowls, set up the breading stations – one with the flour and 1/2 teaspoon of the Old Bay seasoning, one with the egg substitute, and one with the panko bread crumbs and the remaining 1/2 teaspoon of the Old Bay seasoning. Season each of the three bowls with salt and pepper. Dip each piece of the fish in the flour, shaking off any excess. Transfer to the egg, coating evenly, and finally cover with the panko bread crumbs. Place the fish in an even layer on the other baking sheet.
Carefully flip the potatoes and return to the oven. Place the fish in the oven. Bake the fish for 6-8 minutes on each side until the breading is golden and the fish is cooked through. The fish and the fries will be done at the same time.
Serve the fish and chips on a parchment paper with the Oikos tartar sauce for dipping, and enjoy!