Fish & Chips with Dipping Sauce

4 Servings
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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


  1. 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.
  2. Place one oven rack at lowest rack setting; place second oven rack in middle of oven.  Preheat oven to 425 F.
  3. 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.
  4. Bake on bottom oven rack 30 to 35 minutes or until golden brown and tender, turning once.
  5. 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.
  6. 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.
  7. Serve with fries, dipping sauce and lemon wedges.