I seldom cook fish at home. I usually end up overcooking it and I don’t like the way the house smells if I deep-fry it. This simple recipe for Fish and Chips With Pickle Dipping Sauce has the cod and potatoes baked in the oven, which helps eliminate those fishy frying oil odors. It also fits the bill for a delicious and fairly healthy way to eat fish and fries.
Making the Chips
In parts of the world, potatoes cut into sticks and fried are called chips – here we call them french fries. But for this recipe, we’ll call them “chips” since fish and chips is what this dish is classically called.
To make the chips, use a good all-purpose prep knife like the 7″ Santoku to cut the potatoes in half, then into planks. Cut the planks into batons (or sticks) of one-quarter inch by one-quarter inch.
The chips can be made with the potato skins left on or peeled. For help prepping the potatoes, take a look at our step-by-step video tutorial, How to Cut Potatoes 3 Ways.
The potatoes are baked at 425 F for about a half hour before the fish goes in. So while the chips are baking, prepare the fish.
Preparing the Fish
Cod is what we used for this recipe. It is lightly coated with bread crumbs before going into the oven. Mix bread crumbs, garlic powder, onion powder, salt and pepper together in a shallow bowl. In a separate shallow bowl, whisk together egg whites. Dip the fish into the egg whites and then the bread crumb mixture before placing on a baking sheet to bake for about 15 minutes.
The recipe is just as tasty as what a restaurant would serve. Even the dipping sauce, which is made with reduced-fat sour cream instead of mayonnaise, helps lower the calorie count. I’m sure you could make this with haddock or tilapia but I really enjoyed the mild taste and flakiness of the cod.
This meal can easily be made on a weeknight. Start to finish, it was done in about an hour.
Fish & Chips with Dipping Sauce
For the dipping sauce:
- 1/2 cup reduced-fat sour cream
- 2 tablespoons chopped dill pickle
- 1 tablespoon dill pickle juice
- 1/8 teaspoon pepper
For the fries:
- 4 large potatoes (about 2 pounds)
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
For the fish:
- 1 cup panko bread crumbs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 large egg whites
- 4 cod fillets (4 ounces each)
- Cooking spray
- Lemon wedges
- Make the dipping sauce, by mixing together sour cream, dill pickle, dill pickle juice and pepper in a small bowl. Cover and refrigerate until serving.
- Place one oven rack at lowest rack setting; place second oven rack in middle of oven. Preheat oven to 425 F.
- Peel and cut potatoes into 1/4-inch baton strips. Rinse well, pat dry and toss in a large bowl with oil, salt and pepper. Transfer to a baking sheet coated with cooking spray.
- Bake on bottom oven rack 30 to 35 minutes or until golden brown and tender, turning once.
- Prepare the fish by mixing bread crumbs, garlic powder, onion powder and salt and pepper in a shallow bowl. Whisk egg whites in a separate shallow bowl. Dip fish in egg whites, then in crumb mixture, patting to help coating adhere to the fish.
- Transfer to a baking sheet coated with cooking spray. Spritz fish with cooking spray. Bake on middle oven rack 14 to 16 minutes, turning once or until fish just begins to flake easily with a fork.
- Serve with fries, dipping sauce and lemon wedges.