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Baked Fish and Chips

A delicious, healthy, and easy to prepare weeknight dinner!
  Egg 1 Large, lightly beaten
  Coarse salt To Taste
  Ground pepper To Taste
  Panko breadcrumbs 2 Cup (32 tbs)
  Cajun seasoning 1 Tablespoon
  Olive oil 2 Tablespoon
  Sole fillets 1 1⁄2 Pound
  Light mayonnaise 1⁄2 Cup (8 tbs)
  Chopped fresh parsley 1⁄4 Cup (4 tbs)
  Dijon mustard 1 Tablespoon
  Fresh lemon juice 1 Tablespoon, plus lemon wedges for serving
  Lemon wedges 2 (For Garnishing)
  Prepared white horseradish 2 Teaspoon
  Russet potatoes 2 Pound, peeled, cut lengthwise into thin slices
  Vegetable oil/Canola oil 2 Tablespoon
  Salt To Taste
  Pepper To Taste
  Emerill's creole blend To Taste

1. Preheated the oven to 475 degrees F.
2. Line a baking sheets with aluminum foil, spray with PAM; set aside.

3. Place egg in a wide shallow bowl; season with salt and pepper.
4. In another bowl, combine panko, Cajun seasoning, and oil.
5. Dip sole into egg, then into panko mixture, pressing to adhere.
6. Place on prepared baking sheets.
7. Toss potato slices with canola oil in large bowl.
8. Sprinkle potato slices generously with salt, pepper, and the Creole seasoning; spread in single layer on prepared baking sheet lined with parchment paper.
9. Bake the fish until lightly browned, 12 to 15 minutes.
10. Lower the oven to 450 degrees F and roast the potato slices until tender and brown in spots, turning occasionally, about 30-40 minutes depending on the thickness of your potato slices.
11. Sprinkle with salt and pepper.
12. In a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper.

13. Serve with sauce and lemon wedges on the side

Recipe Summary

Difficulty Level: 
Main Dish
High Fiber, High Protein
This Baked Fish and Chips is a great way to eat this classic. It is a delicious, healthy, and easy to prepare weeknight dinner, that is light on the belly. Get the exact recipe from this video and give it a go. Bon Appétit!

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Average: 4.6 (3 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 708 Calories from Fat 246

% Daily Value*

Total Fat 27 g42.3%

Saturated Fat 4 g20.1%

Trans Fat 0 g

Cholesterol 134.5 mg44.8%

Sodium 623.9 mg26%

Total Carbohydrates 70 g23.4%

Dietary Fiber 5.2 g21%

Sugars 4.7 g

Protein 44 g87%

Vitamin A 12.2% Vitamin C 46%

Calcium 7.7% Iron 17.6%

*Based on a 2000 Calorie diet

Baked Fish And Chips Recipe Video