Fish n’ Chips

by Gavan on November 2, 2007

After we got back from Ireland a couple months ago having had our fair share of fish ‘n’ chips, which I love by the way especially after a few beers, I had an idea. I wanted to come up with my healthy and tasty version of this classic.So I did.
When deciding what fish to use always go for a firm variety such as halibut, cod, or sea bass. In terms of the way you cook it, not only do I like the look of grilling but it’s obviously the healthiest choice. You can bake it or even fry it if you want. If you choose the latter, I suggest shallow frying instead of deep frying for healthier results and use canola oil instead of vegetable oil in a shallow saute pan.

Serves 2

2 x 4oz Wild Pacific Halibut
2 x medium sweet potato – cut into wedges
2 x tbsp. olive oil
1/2 x tsp. garlic-minced
S&P to taste
lemon wedge
Condiments – ketchup, tarter sauce, malt vinegar

Preheat oven to 400°F

Begin by cutting the sweet potato in half lengthwise and then into quarters. In a bowl toss potatoes with 1 tbsp. olive oil, S&P, garlic and even chili flakes if desired. Once oven is hot bake on middle shelf, approx. 20 minutes or ’til tender. If you’re not sure if they’re ready, don’t be afraid, taste it! Be sure you don’t put them on the bottom shelf or it’ll burn the underside and be raw inside. Once they’re cooking, sear seasoned fish in hot pan until golden on both sides, approx 2-3 mins. This not only gives it a nice look but will help keep the fish moist while it’s cooking. Pop it in oven for about 6 mins or until firm to the touch.
Let the fish rest for a minute or so when it comes out so all the juices won’t run out of it when you cut into it. You can serve this as is or have some broccoli or green beans with it, it’s up to your inner chef. Of course if you just want a snack or have some friends coming over, make a batch of the fries and dig in! I think this is about as easy as it gets when it comes to cooking. Simple, fresh, delicious and healthy!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

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{ 4 comments… read them below or add one }

Bix November 9, 2007 at 5:31 am

Do you coat the fish in anything before you pan fry it?

Gavan Murphy aka The Healthy Irishman November 9, 2007 at 7:48 am

Just some salt & pepper. If you want you could put some paprika or chile powder to give it a nice color as well as a bit of a kick. Make sure your pan is nice and hot which will sear it which keep in all the juices while it’s cooking.

Bix November 10, 2007 at 4:34 am

Thank you! I bought some cod and will be searing this weekend 🙂

LaLa November 24, 2007 at 9:40 am

I tried your fish n’ chips recipe and am having fun cooking/eating foods I normally wouldn’t have ever tried! Using sweet potatos was an excellent change from the Idahos I normally cook and really loved them this way. We finally had some cooler weather so the fish was outstanding cooked on the grill. Looking forward to trying many more of your great recipes!

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