Fish and Chips!

IMG_3567Who else loves a good plate of fish and chips? It might be my English heritage, but there is something so comforting and somewhat nostalgic about this pairing. I grew up in Richmond, BC with Steveston Village being the epicentre for classic fish and chips. As DELICIOUS as fish and chip dishes are, they are notoriously heavy and high in fat due to the deep frying and the accompanying tartar sauce. IMG_3562For this meal, I’ve swapped out the potatoes and replaced them with sweet potatoes fries. There seems to be an ongoing debate whether sweet potatoes are healthier than potatoes. What I’ve concluded is that they are pretty similar and both provide beneficial nutrients. See here for a comparison between potatoes and yams. There is also a great infographic that compares both potatoes and sweet potatoes.

Fish and Chips!
 
Prep time
Cook time
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This lightened up version of the classic fish and chips will keep you coming back for more! Lightly battered with an almond flour crust and cooked in heart healthy avocado oil. Paired with a yummy honey mustard sauce. You can't go wrong!
Author:
Recipe type: Main Dish
Cuisine: West Coast, English Classic
Serves: 6 servings
Ingredients
  • BAKED FISH
  • 2 lbs fresh cod, cut into strips or small pieces
  • 2 eggs
  • 1.5 cups almond flour
  • ⅔ cup nutritional yeast
  • 2 tsp paprika
  • 1 tsp salt
  • 1 tsp pepper
  • 2 Tbsp avocado oil
  • YAM FRIES
  • 3 medium-large yams
  • 6 Tbsp corn starch or arrowroot powder
  • 1 tsp salt
  • 1 tsp pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 2-3 Tbsp avocado oil
  • GREEK YOGURT HONEY MUSTARD
  • ½ cup plain Greek yogurt (2% MF)
  • 1 Tbsp mayo
  • 1 Tbsp honey
  • 2 tsp mustard
  • ¼ tsp turmeric
Instructions
  1. Heat your oven to 450 F
  2. Cover 2-3 (or more) baking sheets with either aluminum foil or parchment paper. We tend to get crispier results using aluminum foil.
  3. Coat the covered baking trays with avocado oil (~1 Tbsp per tray)
  4. YAM FRIES/CHIPS
  5. Peel and chop the yams into 4-6" long sticks (or your desired thickness). Keep in mind that thinner and small pieces will cook faster (and burn faster!).
  6. Place the cornstarch (or arrowroot powder) in a ziplock bag with the salt, pepper, garlic and onion powder.
  7. Shake until all the yam pieces are lightly coated.
  8. Place on the baking tray ensuring that each yam wedge/fry has enough space around it. Avoid over crowding the yam fries to save space. This will prevent the yams from getting crispy!
  9. The yam fries will take a little longer than the fish to cook, so place these in the oven for 5-10 minutes while you prepare the fish. Check the yam fries and turn them over after 10 minutes. Bake for an additional 10 minutes *note each oven varies, just keep an eye on them as we're using a very hot temperature to cook.
  10. BAKED FISH
  11. Rinse the fish and pat it dry with a paper towel. Cut your cod into strips.
  12. Whisk the eggs in one bowl.
  13. Combine the almond flour, nutritional yeast, paprika, salt, pepper in a separate bowl.
  14. Using a fork or tongs, dip each piece of fish into the egg mixture and then into the almond flour mixture before placing it on your greased baking tray.
  15. Repeat this process until all the fish has been used. You may have some extra almond flour mix that you could use for other items such as chicken or veggies.
  16. Once all the fish has been coated, place the baking tray in the oven and cook for 8-9 minutes. Flip the fish pieces and cooke for an additional 2-3 minutes.
  17. HONEY MUSTARD DIP
  18. Combine the yogurt, mayo, honey, mustard and turmeric together in a bowl. Taste to ensure that it is sweet, tangy and creamy enough for your liking. Adjust the additives as necessary - more mustard or yogurt for tang, more or less honey for sweetness and more or less mayo for creaminess.

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I’ve baked the fresh cod in an almond flour based crust to keep it gluten free. All of this with a Greek yogurt honey mustard dip and you’ve got yourself a pretty tasty dinner!!

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Ready to go in the oven!

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Sweet potatoes coated with corn starch and seasonings. Spray or drizzle with a light layer of avocado oil for extra flavour. Ensure that you leave enough space around each sweet potato piece to encourage browning.DO NOT overcrowd the sweet potatoes or fish on the baking trays. Leave as much room as possible allow for a crispy end product. IMG_3559IMG_3563IMG_3566

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