Healthy and Fresh Fish & Chips

Chef Anthony Quiram, Regional Executive Chef, Norton Suburban Hospital, serves up a healthier version of fish and chips for your family to try. This twist on a classically unhealthy dish, offers a fresh way to prepare fish, slaw, sweet potato “chips” and a light tarter sauce for a dinner any night of the week.


Recipes

Oven Fried Tilapia

Ingredients

4 Tilapia fillets, 3-5oz each (fresh or frozen)
1 ¼ ounces Cornflakes, crushed
1/8 teaspoon Salt
½ teaspoon Thyme
1 teaspoon Black pepper
1 teaspoon Smoked paprika
1 teaspoon Onion powder
1 teaspoon Garlic powder
5/8 cup Egg whites
1/3 cup Milk
5/8 cup All-Purpose flour
Cooking spray

Preparation

  1. If using frozen fish, thaw overnight.
  2. Preheat oven to 350 degrees.
  3. Crush cornflakes and combine with salt, thyme, black pepper, smoked paprika, onion powers and garlic powder in a shallow bowl or dish. Mix well. Set aside to use as breading.
  4. Combine egg whites and milk in a shallow bowl or dish. Mix well.
  5. Place the flour in a shallow bowl or dish.
  6. Spray sheet pan with cooking spray.
  7. Line up the flour, egg & milk mixture and cornflake breading. Dip the fish filets into the flour until well coated. Shake off excess. Next, dip the fish into the egg white mixture followed by the Cornflake mixture. Place breaded fish filet onto a sheet pan. Repeat for each fish filet.
  8. Place sheet pan into a 350 degree oven for 12-14 minutes or until internal temperature reached 145 degrees F for 15 seconds.

Roasted Sweet Potato Fries

Ingredients

2 ½ pounds Sweet potatoes
2 Tablespoons Olive oil
1 teaspoon Sea salt
1 teaspoon Black pepper
Cooking spray

Preparation

  1. Preheat oven to 425 degrees.
  2. Spray sheet pan with cooking spray.
  3. Peel and dice sweet potatoes into ¾” pieces.
  4. Place diced sweet potatoes into large mixing bowl. Add olive oil, salt and pepper. Toss to coat sweet potatoes.
  5. Spread sweet potatoes in a single layer on the baking sheet.
  6. Roast until fork-tender and golden brown. Internal temperature should reach 140 degrees F.

Light Tartar Sauce

Ingredients

½ cup Plain, fat free yogurt
½ cup Light mayonnaise
1 Tablespoon Dill pickle relish
2 teaspoons Red onions, chopped
1 teaspoon Fresh parsley, chopped
1 teaspoon Dill weed
1 teaspoon Dijon mustard
2 drops Hot sauce

Preparation

Combine all ingredients and mix well. Refrigerate while preparing fish & chips or overnight. Serve a 1 oz. portion with each fish filet.