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!
2.5poundswild Atlantic codfresh or thawed, cut into thick strips
1largeRussett potatocut into thick fries
2largeeggsbeaten
1Lemon
2cupsfrozen peas
1.5cupsgluten-free panko bread crumbsdry toasted in the oven until golden
1cupgluten-free all-purpose baking flour
1tablespoondried dill
1tablespoonavocado oil
½teaspoonSea Salt
½teaspoonGround Pepper
2cuparugula
Instructions
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!
Notes
Nutrition for 1 out of 4 servings:48.6g Protein | 69.4g Carbs | 6.6g Fat | 6.3g Fiber | 532 Calorie