Healthy International Recipe: Australian Fish and Chips2 min read
If you’re dining out in Australia, chances are you won’t have to look very hard to find a freshly fried platter of fish and chips. Given that Australia boasts over 11 million square kilometers of clean, clear fishing waters, it comes as no surprise that fish features prominently in its national cuisine. Deep-fried white fish, battered and served with deep-fried French fries or potatoes, with a creamy mayonnaise based dipping sauce to serve, while delicious, will leave you tired and with a bellyache from all that grease and fat. This reinterpretation on that classic dish swaps vitamin rich sweet potatoes for nutritionally lacking white potatoes, and uses the oven and a few tricks to replace the deep-fryer. The resulting fish and chips will please even the most stubborn diners, and comes out crispy, golden brown, and delicious. Enjoy this protein and fiber packed dish with a simple green salad, and you’ve got a balanced and healthy meal you can feel proud to eat and serve.
- ¼ cup Vegenaise or low fat mayonnaise (See note)
- 2 tablespoons Dijon mustard
- 1 tablespoon freshly squeezed lemon juice
- 1 cup plain gluten-free bread crumbs or panko
- 1 tablespoon Old Bay Seasoning
- 1 teaspoon fine sea salt
- 1 teaspoon black pepper
- 5 white fish fillets (try cod, flake, flounder, sole, or any mild, firm white fish)
- Lemon wedges for serving
- Preheat your oven to 450 degrees. Line two baking sheets with parchment paper and set aside.
- In a large bowl, whisk together the Vegenaise, Dijon mustard, and lemon juice.
- In another bowl, whish together the bread crumbs or panko, the Old Bay Seasoning, and the salt and pepper.
- Dry your fish fillets, and cut each one into roughly 3-inch fingers. Working one by one, coat each fish finger first in the mustard mixture and then in the crumb mixture, making sure to coat all sides evenly. Lay the finished fingers on your bakng sheets, leaving some room between them.
- Bake for 8 minutes, then flip the fish fingers over and broil for 2 minutes, until crispy and golden brown.
- Serve immediately with lemon wedges, sweet potato fries, and homemade honey mustard sauce.
Sweet Potato Fries
- 4 large sweet potatoes
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon pepper
Preheat your oven to 450 degrees.
- Peel sweet potatoes, and slice into thin strips lengthwise.
- Toss with olive oil, salt and pepper.
- Roast the fries in the oven until tender, then broil for 2-3 minutes until crispy and golden brown.
- Sprinkle with salt and pepper to taste, and serve immediately.
Honey Mustard Dip
- 2 tablespoons Vegenaise or low fat mayonnaise
- 2 tablespoons Dijon mustard
- 1 tablespoon honey
- 1 lemon
In a small bowl, whisk together Vegenaise or low fat mayonnaise, Dijon mustard, honey, and a squeeze of lemon juice. Season to taste with salt and pepper.
Note: If you can’t find Vegenaise (a vegan and healthy version of mayonnaise), you can make it at home with this easy recipe: http://elizabethpalmerkitchen.com/homemade-vegenaise/.