Healthy Fish and Chips

How to Make Healthy Fish and Chips

1. 1

   Step 1: Prep and roast the sweet potato chips

   Preheat the oven to 425°F (220°C). Toss the sweet potato wedges with about half the olive oil, smoked paprika, and a generous pinch of the salt-and-pepper mixture until evenly coated. Spread in a single layer on a rimmed baking sheet and roast for 25–30 minutes, flipping once halfway through, until edges are browned and centers are tender.

   For this step

   • 2 mediumSweet potatoes
   • 1 1/2 lbSweet potatoes, cut into 1/4–1/2-inch wedges
   • 1 tspSmoked paprika
   • 1 tspKosher salt
   • 1 1/2 tspKosher salt and freshly ground black pepper
   
2. 2

   Step 2: Season and bread the fish

   Pat the fish fillets dry and zest half the lemon over them, then season lightly with the salt-and-pepper mixture. Brush or drizzle the remaining olive oil over the fillets and press the whole-wheat panko onto the tops to form an even crust. Arrange the fillets on a second lightly oiled or parchment-lined baking sheet.

   For this step

   • 1 1/4 lbSkinless white fish fillets (cod, pollock, or haddock), about 4 pieces
   • 3/4 cupWhole-wheat panko breadcrumbs
   
3. 3

   Step 3: Bake fish and finish chips

   When the sweet potatoes have about 12–15 minutes remaining, place the fish in the oven on the middle rack. Bake the fillets 12–15 minutes (depending on thickness) until the fish is opaque and flakes with a fork and the panko is golden. Continue roasting the chips alongside, checking crispness and turning if needed.
   
4. 4

   Step 4: Make the yogurt-dill sauce

   While the fish and chips cook, whisk together the Greek yogurt, chopped dill, the juice from the remaining half of the lemon, garlic powder, and a small pinch of salt and pepper. Taste and adjust acidity or seasoning; chill briefly if time allows to let flavors meld.

   For this step

   • 1/2 cupPlain Greek yogurt (low-fat or 0%)
   • 2 tbspFresh dill, chopped
   • 1 whole (juiced)Lemon (juice)
   • 1/2 tspGarlic powder
   
5. 5

   Step 5: Optional broil for extra crispness and rest

   If you want a crunchier panko crust, broil the fish 1–2 minutes at the end of baking, watching carefully to avoid burning. Remove fish from the oven and let rest 2 minutes; this keeps the fish juicy and lets the crust set.
   
6. 6

   Step 6: Plate and serve

   Divide the sweet potato chips and fish among plates, spoon the yogurt-dill sauce alongside or over the fish, and garnish with lemon wedges and extra dill if desired. Leftovers keep 1–2 days refrigerated; reheat chips in a hot oven to restore crispness.
   

1. Preheat the oven to 425°F (220°C). Toss the sweet potato wedges with about half the olive oil, smoked paprika, and a generous pinch of the salt-and-pepper mixture until evenly coated. Spread in a single layer on a rimmed baking sheet and roast for 25–30 minutes, flipping once halfway through, until edges are browned and centers are tender.
2. Pat the fish fillets dry and zest half the lemon over them, then season lightly with the salt-and-pepper mixture. Brush or drizzle the remaining olive oil over the fillets and press the whole-wheat panko onto the tops to form an even crust. Arrange the fillets on a second lightly oiled or parchment-lined baking sheet.
3. When the sweet potatoes have about 12–15 minutes remaining, place the fish in the oven on the middle rack. Bake the fillets 12–15 minutes (depending on thickness) until the fish is opaque and flakes with a fork and the panko is golden. Continue roasting the chips alongside, checking crispness and turning if needed.
4. While the fish and chips cook, whisk together the Greek yogurt, chopped dill, the juice from the remaining half of the lemon, garlic powder, and a small pinch of salt and pepper. Taste and adjust acidity or seasoning; chill briefly if time allows to let flavors meld.
5. If you want a crunchier panko crust, broil the fish 1–2 minutes at the end of baking, watching carefully to avoid burning. Remove fish from the oven and let rest 2 minutes; this keeps the fish juicy and lets the crust set.
6. Divide the sweet potato chips and fish among plates, spoon the yogurt-dill sauce alongside or over the fish, and garnish with lemon wedges and extra dill if desired. Leftovers keep 1–2 days refrigerated; reheat chips in a hot oven to restore crispness.