Description
This Sheet Pan Baked Fish and Chips recipe offers a healthier twist on the classic favorite by baking instead of frying. Tender, flaky cod is coated in a crunchy panko crust and paired with perfectly seasoned oven-baked russet potato fries. Ready in under an hour, this dish is ideal for a satisfying weeknight dinner or casual weekend meal, garnished with fresh parsley and served with lemon wedges, tartar sauce, and malt vinegar for a traditional touch.
Ingredients
Scale
Fish
- 1 lb skinless, boneless cod or other firm, white fish (pollock, halibut, etc.), cut into approximately 4×2-inch pieces
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 cup unbleached, all-purpose flour
- 2 eggs, beaten
- 1/2 cup panko, lightly toasted
- Fresh parsley, roughly chopped to garnish
- Lemon wedges, tartar sauce, malt vinegar to serve
Potatoes (Fries)
- 3 medium russet potatoes (around 1 1/2 lbs), sliced into 1/4-inch thick sticks
- 1 tablespoon olive oil
- 1 tablespoon salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon garlic powder
- Fresh parsley, roughly chopped to garnish
- Ketchup, to serve
Instructions
- Soak Potatoes: Place the cut potato sticks in a large bowl filled with cold water and soak for at least 30 minutes or up to overnight in the refrigerator. This step removes excess starch to help achieve crispy fries.
- Dry Potatoes: Drain the potatoes and pat them dry thoroughly using paper towels to remove as much moisture as possible.
- Preheat Oven and Prepare Pan: Line a baking sheet with parchment paper and spray with nonstick spray. Preheat your oven to 400°F (200°C).
- Mix Spices: In a small bowl, combine salt, black pepper, cumin, chili powder, and garlic powder until well mixed.
- Season Potatoes: Spread the potatoes evenly on the prepared baking sheet. Drizzle with olive oil and sprinkle the spice mixture over them. Toss gently to coat the potatoes evenly, then smooth them into a single layer.
- Bake Potatoes (First Half): Bake the fries in the preheated oven for 15 minutes. Remove and flip them to ensure even cooking.
- Bake Potatoes (Second Half): Return the fries to the oven and bake for another 15 minutes.
- Prepare Fish Dredging Station: While the fries are baking, set up three separate dishes: one with flour, one with beaten eggs, and one with toasted panko breadcrumbs.
- Season and Coat Fish: Pat the fish pieces dry, then season all sides with salt and pepper. Dredge each piece in flour first, then dip into the beaten eggs, and finally coat with panko breadcrumbs, gently shaking off excess at each step.
- Combine Fish and Fries: After the fries have completed their second bake, remove the baking sheet from the oven. Push the fries aside to create space in the center of the pan and place the coated fish pieces in the cleared area.
- Bake Fish and Fries Together: Return the pan to the oven and cook for an additional 10-15 minutes, or until the fish is golden, opaque, flakes easily with a fork, and reaches an internal temperature of 145°F (63°C).
- Optional Broil for Crispiness: For extra crispiness, switch the oven to broil and cook the fish and fries for 1-3 minutes while watching carefully to avoid burning.
- Serve: Garnish everything with fresh parsley and serve immediately with lemon wedges, tartar sauce, malt vinegar, and ketchup for dipping.
Notes
- Soaking the potatoes removes excess starch and helps achieve crispier fries.
- Drying the potatoes thoroughly before baking is key to preventing sogginess.
- To toast panko, lightly cook in a dry skillet over medium heat until golden, stirring frequently.
- Use a food thermometer to ensure fish is cooked safely to 145°F.
- Broiling is optional but adds additional crunch to both fish and fries.
- This recipe works well with other firm white fish like pollock or halibut.
- Leftover baked fries can be reheated in a toaster oven or air fryer to regain crispness.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: British
Nutrition
- Serving Size: 1 serving (1/4 total recipe)
- Calories: 380 kcal
- Sugar: 3 g
- Sodium: 950 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 85 mg
Keywords: fish and chips, baked fish and chips, sheet pan fish, oven-baked fries, healthy fish and chips, cod recipe, easy dinner
