Fish and Chips

It’s National Fish and Chips Day – just in case you needed an excuse to cook up one of the world’s favourite dishes.

Fish and chips are the perfect dish to round off the week but can be quite unhealthy if deep fried. This fresh, oven baked version is low fat and tasty, so why not treat yourself.


For the chips

  • 1 teaspoon sunflower oil 
  • 1 egg white 
  • 1/4 teaspoon freshly ground black pepper 
  • 1/4 teaspoon salt 
  • 400g potatoes

For the fish

  • 75g fresh bread crumbs
  • A handful of flat-leaf parsley 
  • 2 tablespoons chopped chives 
  • Zest of 1 lemon 
  • 20g butter, melted 
  • 1 tablespoon plain flour 
  • 1 large beaten egg
  • 4 fish fillets such as rockling or whiting, with skin on
  • Salt and freshly ground black pepper to taste
  • Lemon wedges, to serve 


Preheat oven to 180ºC. Rub the oil over a non-stick baking sheet.

Peel and cut the potatoes for chips. Whisk together the egg white with the black pepper and salt. Toss the potatoes in the mixture and place onto the baking tray, separating as much as possible.

Cook in the oven for 45 minutes, turning every 10 minutes. They may look a little pale and soggy in the beginning but they will start to crisp.

While chips are cooking make the coating for the fish by finely chopping the parsley and chives, then mixing well with the breadcrumbs and lemon zest. Next stir in the melted butter.

On separate plates, place the flour, beaten egg and breadcrumb mixture. Season with salt and pepper and then coat each fillet in flour, on the flesh side. Next, place in egg and then bread crumbs.

Place the fish onto a large non-stick baking tray and bake on the top shelf of the oven for approximately 15 minutes. The thinner the fillet, the less time it will take to cook.

Once cooked through, serve with lemon wedges and tartar sauce.

Serving suggestion: You can also serve this fish with a side of steamed vegetables

Related articles:
One-pan Baked Rockling
Healthy Fish and Chips
Baked Fish Dinner

YourLifeChoices Writers
YourLifeChoices Writers
YourLifeChoices' team of writers specialise in content that helps Australian over-50s make better decisions about wealth, health, travel and life. It's all in the name. For 22 years, we've been helping older Australians live their best lives.
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