Skip to main content
Baked Fish and Chips

Baked Fish and Chips

Prep time 20 minutes
Cook time 30 minutes
Ready in 50 minutes
Makes 4 servings


  • 1 lb baking potatoes
  • 1 tbsp olive oil
  • 1 tsp ground black pepper, divided
  • 1 1/2 tsp onion powder, divided
  • 1 lb haddock or cod fillets
  • 1⁄3 cup all-purpose flour
  • 1 tsp ground mustard (dry)
  • 1 large egg
  • 1/4 cup reduced-fat buttermilk
  • 1/2 cup plain bread crumbs ½ cup panko crumbs
  • ketchup or tartar sauce (optional)


1. Preheat oven to 425°F. Cut potatoes lengthwise into ½-inch strips and place on a 15-inch x 10-inch x 1-inch baking pan. Sprinkle with oil and 1/2 tsp each of pepper and onion powder. Toss to coat evenly. Bake, uncovered, for 25–30 minutes. or until golden brown and crisp.
2. While chips are baking, prepare fish. Cut fillets into serving-size pieces. Combine flour, 1 tsp onion powder, 1/2 tsp pepper and ground mustard in a shallow bowl. In a second bowl, beat together egg and buttermilk. In a third dish, combine bread crumbs and panko crumbs. Dip fish in flour mixture, dip in egg mixture and then in crumb mixture. Place on a baking sheet that has been coated with oil or cooking spray.
3. Bake at 425°F (in the oven with the chips) for 10–12 minutes or until internal temperature reaches 145°F and fish flakes easily with a fork. Serve fish with chips and ketchup or tartar sauce if desired.


Per serving: 939 calories, 8g fat, 2g saturated fat, 126mg cholesterol, 558mg sodium, 177g carbohydrate, 24g fiber, 13g sugar, 42g protein