Lighter chippy fish with 419 calories!
The trick here is to use a light batter made from egg, which is oven-baked alongside the chips for a healthier take on this much-loved takeaway favourite. Baking everything in the oven keeps the dish lighter than traditional deep-fried fish and chips, while still giving you a deliciously crisp coating and golden, fluffy chips. It’s a simple and satisfying way to enjoy the classic flavours of fish and chips without the extra calories and fat that can come with a takeaway.
Each serving provides just 419 kcal and an impressive 40g of protein, along with 47g of carbohydrates and 9g of fibre, making it a filling and satisfying meal. With only 6g of fat, including 1.7g of saturates, it’s a great option when you’re looking for a lighter dinner that still feels substantial and comforting. The combination of protein and fibre can also help keep you feeling fuller for longer, making this a useful choice as part of a balanced diet.
It’s also a fantastic after-gym dinner, providing a generous amount of protein to support muscle recovery and maintenance after a workout, while the carbohydrates can help replenish energy levels. The recipe takes less than 30 minutes to prepare and around 30 minutes to cook, making it perfect for busy evenings when you’ve finished a long day at work, squeezed in a gym session and want to get a nutritious meal on the table quickly. There’s no need to spend hours cooking or reach for an unhealthy takeaway when you can have this lighter alternative ready in around an hour.
Quick, easy and packed with protein and fibre, this lighter fish and chips is a great healthy weeknight dinner that combines convenience with the comforting taste of a classic takeaway. It’s ideal for those evenings when you’re tired, short on time or simply looking for a delicious meal that fits easily into your fitness-focused routine.
Lighter chippy fish- ingredient list!
Peel and chop 400g/14oz of potatoes into chips.
One teaspoon of vegetable oil
One big egg, divided, half a lemon, zest only a handful of fresh lemon thyme
Two 150g fillets of boneless, skinless cod loin
One lemon, cut into wedges, 150g/5½oz of fresh or frozen peas, salt, and freshly ground black pepper
Lighter chippy fish - step by step instruction guide!
Step 1
Preheat the oven to 220°C/200°C Fan/Gas 7, making sure it has reached the correct temperature before you begin baking. While the oven is heating, line a baking tray with baking paper, ensuring the base is completely covered to prevent the food from sticking and to make cleaning up easier. Set the prepared tray aside until you are ready to use it.
Step 2
Place the chips in a saucepan of boiling water and cook for 3-4 minutes, or until they have softened slightly but are not fully cooked. Once done, carefully drain the chips in a colander and allow them to drain thoroughly, removing as much excess water as possible. While the chips are draining, pour 1 teaspoon of oil onto a baking tray and carefully place the tray in the preheated oven to heat the oil. Once the oil is hot, carefully remove the tray from the oven and add the drained chips, spreading them out evenly in a single layer. Make sure the chips have enough space around them so they can become crisp and golden rather than steaming.
Step 3
Return the tray to the oven and bake the chips for approximately 20 minutes, or until they are golden brown and crisp on the outside. Turn the chips halfway through cooking to help them brown evenly on all sides. Meanwhile, prepare the egg mixture. Place the egg yolk in a clean bowl and add the lemon zest, finely chopped lemon thyme, a pinch of salt and a little black pepper. Whisk everything together thoroughly until the ingredients are well combined and the mixture is smooth and evenly seasoned. In a separate, clean glass bowl, add the egg white. Using a clean whisk, beat the egg white until it becomes light, airy and forms soft peaks when the whisk is lifted from the bowl. Be careful not to over-whisk, as the egg white should remain soft and smooth.
Step 4
Carefully dip each piece of fish into the prepared egg mixture, making sure it is evenly coated on all sides. Allow any excess mixture to drip off before transferring the fish to the lined baking tray. Arrange the coated fish pieces on the tray, leaving a little space between each piece to allow the heat to circulate evenly. Place the tray in the preheated oven and bake for 15-20 minutes, depending on the thickness of the fish.
Step 5
Cook until the fish is completely cooked through, the outside is lightly browned and the coating is set and golden. The fish should be opaque and flake easily when tested with a fork. Remove from the oven and serve immediately with the crispy chips. While the fish and chips are cooking, prepare the peas. Bring a small saucepan of water to the boil, then carefully add the peas. Cook for 2-3 minutes, or until the peas are heated through and tender but still bright green. Once cooked, drain the peas well and set them aside until ready to serve.
Step 6
When the fish and chips are cooked and golden brown, carefully remove them from the oven. Divide the crispy chips and cooked fish between serving plates, then add a portion of the warm peas alongside. Serve immediately with fresh lemon wedges, allowing everyone to squeeze the lemon juice over the fish for a fresh, zesty flavour.
Recipe tip: For extra-crispy chips, make sure they are drained and dried thoroughly before adding them to the hot oiled tray. Avoid overcrowding the tray and spread the chips out in a single layer so they have plenty of space to crisp up evenly. For an extra burst of flavour, squeeze fresh lemon juice over the fish just before serving.