Baked Fish and Chips Meal Prep
Baked Fish and Chips Meal Prep. This recipe is packed with flavor and a satisfying, fry-free crunch. You’re sure to enjoy this baked and gluten-free take on classic fish and chips!
Prep Time15 mins
Cook Time35 mins
Total Time50 mins
Servings: 4 meals
- 2.5 pounds wild Atlantic cod fresh or thawed, cut into thick strips
- 1 large Russett potato cut into thick fries
- 2 large eggs beaten
- 1 Lemon
- 2 cups frozen peas
- 1.5 cups gluten-free panko bread crumbs dry toasted in the oven until golden
- 1 cup gluten-free all-purpose baking flour
- 1 tbsp dried dill
- 1 tbsp avocado oil
- 1/2 tsp Sea Salt
- 1/2 tsp Ground Pepper
- 2 cup arugula
Preheat oven to 450℉.
Line 2 sheet pans with foil. Set aside.
In a medium bowl, toss oil and potatoes until well-coated. Evenly spread potatoes onto one of the foil-lined sheet pans.
Place in oven and bake for ~10-15 minutes, or until lightly golden, tender inside, and crisp outside.
Next, designate 3 dishes for breading fish — one flour, one toasted panko, one beaten egg. Incorporate seasonings into the panko mixture.
Coat one piece of fish at a time in the egg, then flour, then egg again, and finally toasted panko. Place breaded fish onto the remaining foil-lined sheet pan in a single layer and place it in the oven. Bake for 10-12 minutes, flipping half-way through.
While the fish and chips bake, in a medium bowl, microwave peas until bright green and heated through (~4-5 minutes). Next, gently mash peas with a fork and set aside.
Divide fish, chips, peas, and lemon into 4 portions. Optionally serve over a bed of arugula.
Serve, store, and enjoy!
Nutrition for 1 out of 4 servings:
48.6g Protein | 69.4g Carbs | 6.6g Fat | 6.3g Fiber | 532 Calorie
Serving: 1meal | Calories: 532kcal | Carbohydrates: 69.4g | Protein: 48.6g | Fat: 6.6g | Fiber: 6.3g