Oven Baked Fish & Chips with Edamame Tartar Sauce

HomeClinics & ProgramsELLICSR KitchenOven Baked Fish & Chips with Edamame Tartar Sauce

Skill Level	Intermediate

Preparation Time	10 minutes	Total Time	40 minutes
Servings	4	Cost Per Serving	$3.95

Fish & Chips

4 fillets	White Fish (Cod,Tilapia and Haddock work well)
1 cup	Bread Crumbs, Panko or Puffed Millet
2 tbsp	Parsley, finely chopped
2 tsp	Herbes de Provence (any dried herbs)
2 tsp each	Lemon Zest and Lemon Juice
1 tsp	Chili Flakes (optional)
1 tbsp	Olive Oil
To Taste	Sea Salt and Freshly Ground Black Pepper
3	Potatoes (Sweet Potato or Yukon Gold)

Edamame Yogurt Tartar Sauce

1/4 cup	Greek Yogurt
1/4 cup	Edamame Beans (frozen or fresh)
2 tsp	Malt Vinegar or Lemon Juice
1 tbsp	Capers, finely chopped
2 tbsp	Fresh Dill, finely chopped
1	Shallot (or 1 tsp red onion), finely chopped
To Taste	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 400 degrees F.
Cut potatoes in half, place in a large pot, cover with cold water and bring to a boil over medium heat. Boil for 15 minutes.
In a small bowl, combine breadcrumbs, parsley, herbes de Provence, chili flakes (optional), olive oil and a pinch of sea salt and black pepper. Mix well and set aside.
Season each filet of fish with a small pinch of sea salt. Place each filet on a baking sheet lined with parchment paper. Press a couple tablespoonfuls of the breadcrumb mixture on top of each filet, spreading it across evenly.
Carefully remove potatoes from water and allow to cool slightly. Slice into ½ inch pieces. Place on a baking sheet lined with parchment paper and drizzle with a little oil, a couple sprigs of rosemary and a pinch of sea salt and black pepper.
Place both baking sheets in the oven and bake for about 20 minutes or until the fish is cooked throughout and the potatoes are a golden brown.
While the fish and potatoes are cooking, place all the edamame sauce ingredients into a food processor and puree until smooth. Serve as a dipping sauce for your fish and chips.

PDF link to nutrition facts table for oven baked fish and chips

A popular choice across the UK, Australia, New Zealand and North America, fish and chips can contain as much as 760 calories and 50 grams of saturated fat. For someone who needs 2,000 calories per day, this is more than double the daily limit of saturated fat needed to stay healthy.
An 8 year long study of 85,000 women 50 years and older found that eating 5 or more servings of baked or boiled fish per week reduced the risk of heart attack by 30%. If even one serving of fish was fried, the beneficial health effects were undone, with the risk of heart attack rising by nearly 50%.
Sweet potatoes are promoted for being high in beta-carotene, a powerful anti-oxidant, and for keeping blood sugar levels stable, but are regular potatoes part of a healthy diet? Absolutely! Potatoes are rich in potassium, a mineral that helps to regulate blood pressure. A medium potato contains more than twice as much potassium as a banana. A white or yellow potato also contains twice as much vitamin B6 as a sweet potato. Vitamin B6 is essential for many important processes in the body, including red blood cell formation and production of serotonin, the “feel good” hormone.