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On a light pink plate atop a patterned tablecloth, you'll find golden brown fried fish lightly coated with specks of parsley, accompanied by golden roasted potato wedges and a vibrant green cucumber and red onion salad.

Healthy Irish fish and chips


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  • Author: Ella @myconvenientkitchen

Description

Friday Irish-inspired Fish and Chips! Crispy, tender fish fillets meet perfectly seasoned wedges, accompanied by a light tangy salad to complete the perfect meal. Indulge in the ultimate comfort food experience without the quilt.  


Ingredients

Scale

Potatoes:

  1. 8 Potatoes, peeled and cut into 1cm wedges
  2. 2 tbs Olive oil
  3. Salt and pepper, to taste

Crispy Fish: 

  1. 1/2 cup Plain Flour
  2. 1/2 teaspoon Salt
  3. 1/2 teaspoon Garlic powder
  4. 1/4 teaspoon Onion powder
  5. 1/2 cup Parsley, leaves picked and finely chopped
  6. 1 cup Breadcrumbs
  7. 1 Lemon, zested
  8. 2 Eggs, beaten
  9. 4 Fish fillets (remove skin)
  10. Olive oil

Zesty Salad:

  1. 2 Lebanese cucumber, cut into 1cm wedges
  2. 1 Red onion, finely sliced
  3. 1 teaspoons sugar
  4. 1 teaspoons salt
  5. 1 tbs Cider vinegar
  6. Extra virgin olive oil, for drizzling


Instructions

Potatoes (see note 1):

  •  Preheat your oven to 220°C (200°C for fan forced).
  • Toss the potato wedges in 2 tablespoons of the olive oil and spread them out on a baking tray lined with baking paper.
  • Season the potato wedges with salt and pepper.
  • Bake the potatoes for 30 minutes or until golden and crispy.

Salad (see note 2):

  • In a salad bowl, combine the sliced cucumber and finely sliced red onion.
  • Sprinkle the salad with 1 teaspoon of sugar and 1 teaspoon of salt.
  • Drizzle the salad with cider vinegar (1 tablespoon) and extra virgin olive oil.
  • Toss the salad to combine. Store in the fridge until ready to serve. 

Fish (see note 3):

  • In a shallow dish, mix together 1/2 cup of plain flour with 1/2 teaspoon of salt, 1/2 teaspoon of garlic powder, and 1/4 teaspoon of onion powder.
  • In another shallow dish, combine half of the chopped parsley (about 1/4 cup) with the breadcrumbs (1 cup) and zest of 1 lemon.
  • Place the 2 beaten eggs in a separate shallow dish.
  • Set up an assembly line: first the seasoned flour, then the egg mixture, followed by the breadcrumb mixture, and finally a lined tray.
  • Dip one piece of fish in the seasoned flour, shaking off any excess. Then dip it in the egg, ensuring it’s fully coated, and finally coat it with breadcrumbs, pressing firmly. 
  • Place the coated fish on the lined tray and repeat this process with the remaining pieces of fish.
  • Heat a frying pan over medium heat. Add the olive oil (1 tablespoon or more to taste) and cook the fish for 3-5 minutes on each side or until golden and cooked through.

To serve:

  • Place the cooked fish on plates alongside the cucumber salad, roast potatoes, and lemon wedges. Enjoy your meal!

Notes

  1. Potato quick notes:
     Use starchy potatoes like Russets.
    Cut potatoes into uniform wedges.
    Soak wedges in cold water for 30 mins.
    Dry wedges thoroughly before seasoning.
    Season generously with olive oil, salt, and pepper.
    Arrange wedges in a single layer on baking tray.
    Bake at 220°C (425°F) for crispiness.
    Flip halfway through baking for even browning.
    Watch closely to prevent burning!
    Serve hot for best taste and texture.
  2. Salad notes: Allow it to chill in the fridge for a while to enhance the flavours.
  3. Fish quick notes:
    Season fish fillets before coating.
    Pat dry with paper towels to remove moisture.
    Use fresh fish fillets for best flavour.
    Use high-quality breadcrumbs for crispy coating.
    Press breadcrumbs firmly onto fish for better adherence.
    Control oil temperature for frying (350°F or 175°C).
    Avoid overcrowding the pan when frying.
    Cook fish until opaque and flaky with a fork.
    Finish with a squeeze of fresh lemon juice.
    Serve immediately for optimal taste and texture.
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