Healthy fish and chips is a much lower fat, gluten free version of the traditional chip shop takeaway. It is baked rather than fried, and made with sweet potatoes rather than white potatoes. But it still has the delicious taste and crispy texture that you'd want. And this healthy gluten free fish and chips recipe with frozen fish is very simple to prepare, and makes the perfect healthy mid week family meal.
What you'll love about the recipe
The NHS recommends that we should be eating at least two portions of fish a week. One of those should be oily fish (see this quick recipe for mackerel pate if you are looking for an easy recipe for oily fish). But whilst white fish does not contain such a high level of healthy omega oils as oily fish, it's still a very healthy choice. It's an excellent source of low fat protein, and packed with vitamins and minerals. Healthy fish and chips is a family friendly easy fish recipe.
Using sweet potatoes rather than white potatoes makes this recipe a healthier option. Sweet potatoes are high in fibre, vitamins and minerals. And unlike white potatoes, they count as one of your 5 A day.
This recipe also uses olive oil. Whilst some of the nutritional value may be lost in cooking, olive oil is still a healthy choice. It's a key ingredient in the Mediterranean diet, which has proven health benefits including a healthier heart.
Healthy gluten free fish and chips are made with made with gluten free breadcrumbs rather than batter. I tend to pop any leftover bread in the freezer so I've always got some to hand.
Fish. I've made these healthy fish and chips with basic frozen white fish fillets. But you could use any flat white fish such as cod, hake, coley or basa, fresh or frozen. If you use very thin fillets of fresh fish, cut down the cooking time by ten minutes. The frozen fish can be cooked directly from the freezer.
Gluten free breadcrumbs. Of course, you can also use other types of breadcrumbs if gluten free is not an issue. If your bread is very moist, you may find it easier to toast it lightly before making it into breadcrumbs. (I find it easiest to do this in the food processor.)
Fresh parsley, chopped. You could also use other soft herbs instead such as basil or dill. I prefer not to use dried herbs as they won't rehydrate properly in the oven, so if you don't have any fresh herbs, simply omit them.
Olive oil - or use another healthy cooking oil
Sweet potatoes. I make sweet potato chips as they have a good flavour and are a little healthier, but if you prefer, use white potatoes instead.
Cornflour (cornstarch). Baked sweet potato chips with a cornflour coating go slightly crispier, but if you don't have any cornflour, you can leave it out the recipe. Cornflour is naturally gluten free.
How to make healthy fish and chips
Preheat the oven to 180 degrees (160 fan)
Scrub the sweet potatoes and cut into 1cm thick chips. I prefer not to peel sweet potatoes as you'll lose some of the nutrients that are just under the skin. Place them in a bowl, add the cornflour and toss well. Add half of the olive oil and toss again. Tip onto a baking tray.
It's best to use two baking sheets for the sweet potato chips if you can. Giving them more space allows them to crisp up rather than steam.
Bake for 30 minutes, turning the tray partway through if necessary.
Meanwhile, pop the fish in a baking tray. I prefer to line the baking tin with foil to cook the fish, just to make the clearing up easier.
Mix the gluten free breadcrumbs and chopped parsley, and sprinkle evenly over the fish. Drizzle with the remaining tablespoon of olive oil, and add a little seasoning.
Bake the fish in the oven with the sweet potato chips for 25 minutes. Et voila - clean eating, guilt free fish and chips!
Other healthy fish recipes
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Healthy Fish and Chips
- 4 fillets frozen white fish
- 50 g gluten free breadcrumbs
- handful fresh parsley finely chopped
- 2 tablespoon olive oil
- 350 g sweet potato
- 1 tablespoon cornflour
- Preheat the oven to 180 degrees (160 fan).
- Scrub the sweet potatoes and cut into 1 cm chips. Place them in a bowl add the cornflour and toss well. Add 1 tablespoon of the olive oil and mix again.
- Spread the sweet potato chips over two baking sheets and bake for 30 minutes, turning partway through if necessary.
- Meanwhile, lightly grease a tin or ovenproof dish in which you can place the fish in one layer. You can line the tin with foil if preferred to make cleanup easier. Add the frozen fish fillets.
- Mix the breadcrumbs and chopped parsley, and sprinkle evenly over the surface of the fish. Drizzle with the remaining olive oil and add a little seasoning.
- Bake the fish for 25 minutes. (If your fish fillets are particularly thick, they may need slightly longer.) The fish should easily flake apart when cooked.
- If using very thin fresh fish instead of frozen, reduce the cooking time of the fish by 10 minutes.
- If your fish is very thick, it may take a little longer to cook.
Please note nutritional information is per serving and is provided for guidance only.