Healthy Fish and Chips

A healthy and delicious spin on traditional fish and chips!

I have been loving this summer. Seriously. Loving. It. I spend a lot of time cleaning popsicle juice off of sticky fingers and spraying sunscreen on warm little bodies. I love every single second of it.

I have also been spending time running through sprinklers.

I have not experienced a summer without work since I was a teenager, and by “work” I mean sitting in an office for nine hours a day, five days a week. This summer my work is much different from what I have been used to, but work nonetheless. I adore my new job! Having fun with my beautiful boys is the best job in the entire world.

And I get to run through sprinklers!

Along with this hot summer weather comes my desire to eat light. I never have much of an appetite when it is blazin’ hot outside. Dan gave me the idea of trying a light fish and chips recipe, and I was so happy for the suggestion. This was seriously delicious and easy.

Preheat your oven to 425 degrees F.

Gather 4 medium-sized Russet potatoes. Scrub them so they are shiny and clean.

Slice them lengthwise into 1/2-inch by 1/2-inch strips.

Finely chop one tablespoon of fresh flat-leaf parsley.

In a medium bowl, combine:

Potato slices

1/4 cup extra-virgin olive oil

Chopped parsley

1 teaspoon kosher salt

1/2 teaspoon black pepper

1/4 cup Parmesan cheese

Toss until potatoes are coated.

Place in a single layer on a large baking sheet.

Bake in the preheated oven for 25 to 30 minutes, or until the fries are lightly browned and cooked all the way through. During the baking process, flip the fries around with a metal spatula every 5 minutes or so.

Serve warm with ketchup, or a dipping sauce of your choice.

While the fries are baking, prepare the fish.

Light a grill and set the heat to medium-low.

Place a piece of foil on a cutting board or a flat baking sheet and fold the edges up. Brush the bottom of the foil with olive oil.

Coat 4 tilapia fillets with 2 tablespoons of chile-lime seasoning. Place on the foil.

Drizzle 2 tablespoons of olive oil over the fillets and sprinkle 2 tablespoons of grated Parmesan cheese over top of that.

Place another piece of foil over the top, creating a tent to trap in the heat. Carefully slide the foil off of the cutting board and onto the heated grill.

Cook for 5 to 7 minutes, or until the fillets are cooked all the way through.

Remove from the grill and serve warm, with additional Parmesan cheese sprinkled over top.

Serve with the baked fries and a vegetable side dish such as this one. Enjoy this healthy version of fish and chips!

Happy Fourth of July and happy summer! ENJOY!

Parmesan Tilapia Fillets and Bake Parmesan Fries (Healthy Fish and Chips)

A HEALTHY and delicious spin on fish and chips!

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Course: Main Dish

Cuisine: American

Prep Time: 20 minutes

Cook Time: 35 minutes

Servings: 4 servings

Calories: 582kcal

Author: Megan Porta

Ingredients

FRIES

• ▢ 4 medium Russet potatoes scrubbed and sliced lengthwise into 1/2-inch by 1/2-inch strips
• ▢ 1/4 cup extra-virgin olive oil
• ▢ 1 tsp. kosher salt
• ▢ 1/2 tsp. black pepper
• ▢ 1 tbsp. fresh flat-leaf parsley chopped
• ▢ 1/4 cup Parmesan cheese

FISH

• ▢ 4 tilapia fillets
• ▢ 2 tsp. chili-lime seasoning
• ▢ 2 tbsp. extra-virgin olive oil plus some for brushing
• ▢ 2 tbsp. grated Parmesan cheese

Instructions

• MAKE THE FRIES: Preheat oven to 425 degrees F. Place strips of potatoes, olive oil, kosher salt, pepper, parsley and Parmesan cheese in a medium bowl. Toss until potatoes are coated.
• Place the coated potatoes in a single layer onto a large baking sheet. Bake in the preheated oven for 25 to 30 minutes, or until fries are lightly browned and cooked through. During the baking process, flip the fries around with a spatula every 5 minutes. Serve warm.
• MAKE THE FISH: Light grill and set heat to medium-low. Place a piece of foil on a cutting board or flat baking sheet and fold up the edges. Brush bottom of the foil with oil. Coat the fillets with the seasoning and place on foil. Drizzle olive oil over the fillets. Sprinkle the Parmesan cheese on the top.
• Place another piece of foil over the top, creating a “tent” to trap in the heat. Carefully slide the foil off of the cutting board and onto the heated grill. Cook for 5 to 7 minutes, or until fish is cooked through. Remove from grill and serve with an extra sprinkling of Parmesan cheese.

Nutrition

Calories: 582kcal | Carbohydrates: 41g | Protein: 44g | Fat: 28g | Saturated Fat: 6g | Cholesterol: 96mg | Sodium: 794mg | Potassium: 1488mg | Fiber: 4g | Sugar: 2g | Vitamin A: 1638IU | Vitamin C: 17mg | Calcium: 214mg | Iron: 4mg

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