Thursday, November 18, 2010

Fish and Chips

 Fish and Chips is your popular eat 'n run food that originated in the United Kingdom. Usually, it consists of deep-fried fish (cod) and deep-fried potatoes. Well as you know, I am a health nut, so I decided to "healthify" this classic dish. Instead of deep-frying, I marinated the fish and cooked it in a pan. For the fries, I swapped the normal starchy russets for vitamin-packed sweet potatoes, which I baked in the oven. The result: a super duper tasty meal :)

Delish Fish
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon Dijon mustard
  • 1 teaspoon brown sugar
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 2 (6 ounce) fish fillets (salmon, tilapia, halibut, etc.)


  1. Combine the black pepper, paprika, cayenne pepper, Dijon mustard, brown sugar, onion powder, and salt in a small bowl. Stir in 1 tablespoon of olive oil to make a paste. Spread the paste all over the fish fillets, and set aside to marinate at room temperature for 30 minutes.
  2. Heat some oil in a pan over medium-high heat. Cook the fillets in the hot pan until golden brown on each side, and no longer translucent in the center, about 4 minutes per side.
Baked Sweet Potato Fries
  • 2 sweet potatoes, cut into French fries
  • 1 tablespoon olive oil
  • salt, pepper, garlic powder, basil, cinnamon, cumin


  1. Preheat the oven to 425 degrees F (220 degrees C).
  2. In a plastic bag, combine the sweet potatoes, olive oil, and seasonings. Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on one large baking sheet (sprayed with oil).
  3. Bake for about 30 minutes, or until crispy and brown on one side. Turn the fries over using a spatula halfway during cooking. Thinner fries may not take as long.


  1. Lou I am excited to try this :) I love fish!

  2. Sarah, just FYI, I'm sharing this recipe on the blog this week. I'm so excited to make this for my family!

  3. I am happy that you are making it! Let me know how you like it.


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