Fish and Chips {Healthy Baked Recipe!} – WellPlated.com


Here in Wisconsin, fish and chips are a way of life. Every year, restaurants compete for the title of best fish fry, and now you can be a part of the tradition with this easy baked Fish and Chips recipe!

This is an easy, healthy baked fish recipe that’s inspired by a lifelong fish and chips history.

I grew up eating fish and chips at my hometown parish fish fry during Lent, I’ve frequented the Best Fish Fry award winners here in Wisconsin where fish fry is sacred year-round, and fish and chips is the dish I ordered the first time I ever traveled abroad at a British pub in London.

After three decades of noshing different versions, I love today’s healthy recipe for crispy baked fish and chips most of all.

I mean no disrespect towards any of the fine fish and chips restaurants I’ve patronized throughout the years. The fish fry is a beloved classic for a reason, and every once in a while, a greasy-napkin basket of beer battered fish and chips hits the spot.

99.9% of the time, however, I’m much happier with this easy baked fish recipe.

Like the beer battered fish and chips recipes you’ll find in bars, my baked version is golden and crispy on the outside, and the fish is moist and tender on the inside.

Although this isn’t a traditional English fish and chips recipe, I bet even Gordon Ramsay, the famously blunt and accomplished British celebrity chef, would approve!

To make this fish recipe even easier, the “chips” bake on the same sheet pan as the fish. You’ll have just one pan to wash in the end.

Ready to make the fish fry an every night ordeal? Let’s make baked fish and chips!

Oven baked fish and chips on a blue plate

The Secret to Crispy Baked Fish and Chips

The secret to this perfect exterior and interior combination is the double dredge.

Rather than dredging the fish in just one dry ingredient, this recipe uses two.

  • The fish fillets are first dredged in flour (dry ingredient one), then egg whites (the binder), then seasoned panko breadcrumbs (dry ingredient two).

Thanks to the double dredge, the fish fillets bake up crispy and crusty on the outside, while the inside stays moist and flaky. Ever had a mushy piece of fried fish? No thank you.

This baked fish is tender but retains a pleasant firmness. It doesn’t taste greasy or fall apart.

The double dredge might seem tedious, but when you taste the crispy fish results, you will see that the extra step is WORTH IT.

How to Make the Best Fish and Chips

If you’re looking for a healthier version of this classic recipe that doesn’t sacrifice on taste or texture, then it is better to bake the fish than fry it. Fried, battered fish is not generally considered a healthy option, which I why I made it my goal to find a more wholesome way to enjoy this beloved meal.

This healthy oven baked fish and chips recipe gives you that perfect taste and texture, no messy deep fry required!

The Fish

  • White Fish. You should use any firm, white fish for fish and chips. I typically make fish and chips with cod, because it is widely available, inexpensive, and works perfectly in this oven fried fish and chips recipe. Haddock and pollack would also work well. Halibut is another unquestionably delicious option. It does come at a premium price, however, so be prepared if that’s the direction you choose. Do not use a flaky white fish, such as tilapia or snapper, as they will not hold together as well.
  • Buttermilk + Seafood Seasoning (such as Old Bay). The delicious, flavorful, and easy fish marinade.
  • Egg Whites. Typically, the fish batter is made with flour, beer, and seasonings. Since I wanted to make this a fish and chips recipe without beer, I found an alternative. Using egg whites with the seasonings instead makes this recipe more healthy and ensures the panko adheres to the outside of the fish.
  • Whole Wheat Panko. For the best baked fish, I recommend panko instead of regular breadcrumbs. Panko is a style of Japanese bread crumbs that is larger. It creates a more crunchy exterior.

You can find panko at almost any grocery store. I also use it to make perfectly crunchy, juicy Crispy Asian Chicken Tenders and Honey Mustard Chicken Tenders, to top off casseroles like this Broccoli Rice Casserole, and on the outside of my Baked Chicken Parmesan too.

Cod coated in Panko and potato wedges on a baking sheet

The Chips

In fish and chips, “chips” are what the Brits refer to as fries. Here are two of my favorite styles of chips:

  • Wedges. In this recipe, I opted for thick-cut oven baked potato wedges made from russet potatoes. I wanted this to be a fast one-pan meal. Wedges are easier to prep than thin-cut chips, take up less space on the pan, and bake up irresistibly crisp and golden.
  • French Fries. If you’d like a thinner style of chips that resembles a more classic French fry, check out my recipe for homemade Baked French Fries.

The Directions

  1. Mix the buttermilk and part of the Old Bay together in a ziptop bag. Add the fish, then refrigerate for 20 minutes.
  2. Cut the potatoes into wedges. Add the wedges to a bowl, and toss with olive oil and seasonings.
  3. Bake the wedges for 25 minutes at 400 degrees F on a baking sheet.
  4. Dredge the fish in the flour, then egg white, then seasoned panko. Arrange it on the baking sheet with the chips.
  5. Bake the chips and the fish together on a baking sheet for 15 minutes (I find that it’s better to bake fish uncovered so it crisps up nicely). Serve with lemon and dipping sauce. ENJOY!

Panko coated fish fillets and chips on a baking sheet

Make Ahead and Storage Tips

  • To Make Ahead. The fish can be marinated for up to 8 hours in advance in the refrigerator.
  • To Store. While this recipe is best enjoyed the day it is made, you can store leftovers in the refrigerator for up to 1 day.
  • To Reheat. Let the fish come to room temperature, then place it and the chips uncovered on a baking sheet in the oven at 350 degrees F for a few minutes, just until warmed through.

Dipping Sauce Suggestions

  • Tartar Sauce. If you are looking for a baked fish and chips sauce at its most classic, store-bought tartar sauce is a quick, easy option and Ben’s favorite.
  • Malt Vinegar. Another classic you’ll find in British and Irish pubs is malt vinegar. I adore it!
  • Dijon Yogurt Sauce. For something different and healthy, try Greek yogurt stirred together with a squirt Dijon mustard. It’s delicious and not at all traditional, but then again, neither is this recipe! Dip as you please.
  • The basil yogurt sauce from this Zucchini Fries recipe would also be tasty.

A plate with oven baked seafood and potato wedges

What to Serve with Fish and Chips

This recipe can stand as a healthy fish dinner on its own thanks to the built-in side of baked chips (this Garlic Salmon sheet pan recipe is another all-in-one fish recipe).

If you’d like to add an additional side, here are some of my favorites that go well with fish and chips:

More Healthy Fish Recipes

A blue plate with healthy baked fish and chips

Recommended Tools to Make this Recipe

  • Baking Sheet. Perfect for our sheet pan fish and chips recipe.
  • Pie Dish. My favorite for dredging meat and seafood prior to baking and for baking quiches, frittatas, and, of course, pie.
  • Fish Spatula. Great for transferring your fish to and from the baking sheet.

Let’s make every night Friday night with this baked fish and chips!

Fish and Chips

Easy oven baked Fish and Chips. A quick, healthy version of fish and chips that cooks on ONE pan. Panko makes the fish crispy outside and tender inside!

Servings: 4 servings

  • 1/4 cup low-fat buttermilk*
  • 5 teaspoons OLD BAY® Seasoningdivided
  • 1 pound codPollock, halibut, or other firm, white fish fillets, cut into 4×2-inch pieces** (about 4 pieces total)
  • 2 large russet potatoesabout 1 1/2 pounds, scrubbed and peeled
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon minced fresh garlicabout 1 large clove
  • 1/4 cup white whole wheat flour
  • 2 large egg whites
  • 1 cup whole wheat Panko breadcrumbs
  • Lemon wedgesfor serving
  • McCormick Original Tartar Saucefor serving
  • Place a rack in the center of your oven and preheat the oven to 400 degrees F. Line a large rimmed baking sheet with foil and generously coat with nonstick spray. Set aside.

  • Add the buttermilk and 1 teaspoon of the OLD BAY to a large ziptop bag and mix to combine. Add the fish and tightly seal. Refrigerate for 20 minutes.

  • Meanwhile, cut the potatoes in half lengthwise. Then, cut each half into thirds, also lengthwise, so that you have 6 wedges total per potato. Place the potato wedges in a large bowl. Top with olive oil, garlic, and 2 teaspoons OLD BAY. Toss to coat, then spread in an even layer on the prepared baking sheet, discarding any liquid that collects at the bottom of the bowl.

  • Bake for 25 minutes, turning once halfway through. Remove from the oven and push the potatoes to the outside edges of the baking sheet.

  • Place the flour in a large, shallow dish (a pie dish works well). In a second dish, briskly whisk the egg whites and 1 teaspoon of OLD BAY until foamy. In a third dish, stir together the Panko and the last teaspoon of OLD BAY. Remove the fish from the buttermilk marinade, shaking off any excess, then dip in the flour, coating all sides. Shake off the excess flour, then dip in the egg whites to moisten, and finally dip in the Panko. Press the Panko onto the fish’s surface so that it sticks to all sides, then arrange the fish in the empty space on the baking sheet. Repeat with the remaining fillets.

  • Bake the potatoes and fish together for another 15 minutes, until the fish is golden brown and flakes easily with a fork. Serve with lemon wedges and tartar sauce.

  • *No buttermilk? Mix 1/4 cup regular milk with 2 teaspoons lemon juice or white vinegar. Let sit 5 minutes (the milk will curdle) then use as directed.
  • **Do not use a flaky white fish, such as tilapia or snapper, as they will not hold together.
  • TO MAKE AHEAD: The fish can be marinated for up to 8 hours in the refrigerator prior to preparing.
  • TO STORE: This recipe is best enjoyed the day it is made. Store leftovers in the fridge for up to 1 day.
  • TO REHEAT: Let the fish come to room temperature, then place it uncovered on a baking sheet in a 350 degree F oven for a few minutes, just until warmed through.

This post was originally sponsored by McCormick. I updated and reshared the post in 2019 because it is still one of our favorite recipes!

titled photo collage - Easy Baked Fish and Chips

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