Fish & Chips: A Family Favorite Made Healthy

Whether you’re a fan of British-style fish and chips, or grew up eating Gorton’s fish sticks and tater tots, I think you’ll be pleased with this quick and easy alternative that is lower in calories, fat, and sodium, but bigger on flavor.

My ancestors are British and my daughter studied in London, so fish and chips are a family favorite. It’s not something I have ever made, as I don’t do deep fry or much that is breaded. This treat is left for restaurants that know what they are doing. On the other hand, while many of my children’s friends grew up on the ubiquitous fish sticks and tater tots, that combo is not one that was ever served in my house. It’s almost a family joke that my children never had fish sticks growing up, like I deprived them on some meaningful experience. I’ve just never met a frozen fish stick that I liked.  Not to mention the nutritional deficiencies found in such a product.

For example, Gorton’s Crunchy Golden Fish Sticks are made from minced Pollock, not from a nice finger of fish. It is chopped and formed. Strike one. The ingredients contain things I cannot pronounce and cannot be found in your kitchen cabinet, like methylcellulose (used as a thickener, but also has a medical use to relieve constipation), and disodium guanylate (a flavor enhancer like MSG). Strike two. Then there is the nutritional facts on a serving size. Six little sticks have 250 calories and contain 25% of your recommended daily fat intake and14% of sodium intake. Strike three, and I haven’t even gotten to the tater tots yet.

So, if you are a fish & chips lover,  I have found your match and I promise that it will be tastier, healthier, lower in fat and sodium, and not made from some pressed and formed fish that is frozen.

The main recipe calls for fresh halibut, which is readily available in most of the country, and holds up well for the purposes of this recipe. You can substitute cod or other firm-fleshed white fish.The fish sticks cook quickly, about 5 minutes per batch and can be made as the “chips” are cooking.

The roasted “chips,” while not the traditional thin-cut fries, are nonetheless only 120 calories per serving, and take about 5 minutes to make, with a roasting time of 50 minutes (with no additional stirring or tossing).  A typical serving of Ore-Ida fries amounts to the same 120 calories, but you only get 10 fries!  A bit more bang for your buck here.

You may be a fan of malt vinegar on your fish and chips (lower in calories and full of flavor), but if you like tartar sauce, you can whip up your own in about a minute. Using a light mayonnaise will mean about 100 calories per person. There is significant savings here, as an equivalent 1 1/2 cups of tartar sauce would equal 296 calories per person.  Sometimes it pays to make your own…

So next time you are hungry for those fish and chips, test out the recipe. I know you will be pleasantly surprised. Each recipe serves 6.

FISH STICKS
2 pounds 1 1/2-inch thick halibut fillets
3 1/2 ounce package panko bread crumbs
2 teaspoons kosher salt*
1/2 teaspoon cayenne*
2 teaspoons finely grated lemon peel
3 large egg whites
1/4 cup dark ale (or non-alcoholic beer)
3-4 tablespoons olive oil

• Cut fish into 4x1.5 inch sticks. Sprinkle with salt and pepper.
• Combine next 4 ingredients in a large bowl.
• Whisk egg whites and ale in medium bowl.
• Add fish to the ale mixture and turn to coat. Place fish in panko mixture, coating all sides. Place on plate and repeat for all fish sticks.
• Heat oil in large non-stick skillet over medium-high heat. Add half of the fish sticks, cooking for about 2 minutes per side. Transfer to paper towel-lined tray, sprinkle with salt and pepper.
• Repeat with remaining fish sticks, adding additional oil if needed.
• Serve immediately with tartar sauce (recipe below).

*I substituted 2 teaspoons Paul Prudhomme’s Seafood Magic for extra kick and flavor.

“CHIPS”
2 pounds large unpeeled Yukon Gold potatoes
2 tablespoons olive oil
2 teaspoons sea salt

• Preheat oven to 450 degrees.
• Cut each potato into 6 or 8 wedges.
• Toss potatoes with oil and salt and place on rimmed baking sheet, skin side down.
• Roast 20 minutes, then reduce oven to 400 degrees.
• Continue cooking for 25-30 minutes, or until potatoes are tender.

TARTAR SAUCE
1 cup light mayonnaise
6 tablespoons sweet pickle relish
2 tablespoons fresh lemon juice

• Mix all ingredients in bowl and refrigerate until use.