HEALTHY FISH & CHIPS WITH HOMEMADE TARTAR SAUCE


COOKING TIME 60+ mins	SERVES 3	CHEF's PHOTO

This dish is an easy, delicious, gluten-free take on the classic fish and chip recipe we all know and love. Recipe by Michelle Garland.


COOKING TIME 60+ mins	SERVES 3	RECIPE BY Michelle Garland

This dish is an easy, delicious, gluten-free take on the classic fish and chip recipe we all know and love. Recipe by Michelle Garland.

Here's Chef's version, now it's your turn!

DID YOU KNOW?

Cod is a hugely popular fish and has been part of the European diet since the Stone Age. It is known for its dense white flesh that flakes easily and is mild in flavor. MSC certified cod is caught in the Northeast and Northwest Pacific and Northeast Atlantic Oceans.

DID YOU KNOW?

Cod is a hugely popular fish and has been part of the European diet since the Stone Age. It is known for its dense white flesh that flakes easily and is mild in flavor.

MSC certified cod is caught in the Northeast and Northwest Pacific and Northeast Atlantic Oceans.

Cod stocks have been heavily overfished, so it is vital to buy sustainably sourced cod, and support the efforts of MSC and sustainable fisheries to help stocks recover.

Cod have an organ on their chin called a barbel which has taste buds, helping them find food in murky water.

Ready to cook? Let's see what you need!

INGREDIENTS

REMEMBER TO

For the fish:
1 lb (453g) Mowi cod fillets from Walmart
1 c (130g) gluten-free panko bread crumbs
1/4 t dried thyme
1 t (5mL) minced garlic
2 T (30mL) olive oil
1/3 c (32g) gluten-free 1:1 baking flour
1 large egg
2 T (30mL) dijon mustard

For the fries:
3-4 medium-sized russet potatoes
1 t (5mL) chili powder
1 t (5mL) garlic powder
1/4 t of cumin
1-2 T (15-30mL) olive oil
(optional) 2-4 T (30-60mL) parmesan cheese
sea salt and pepper to taste

For the tartar sauce:
1/2 T minced onion
1/2 T sweet relish
1 T (15mL) fresh dill
1 large lemon (1/2 tsp zest and 2 tbsp juice)
1/2 c (65g) avocado mayonnaise
Sea salt and pepper to taste

Nutrition Information
4 servings

Calories: 460 kcal
Total Fat (g): 15 g
Cholesterol: 115 mg
Sodium: 557 mg
Total Carbs: 52 g
Fibers: 6 g
Sugars: 4 g
Protein: 30 g

Gluten Free

Let's cook!

STEP 1

For the tartar sauce: In a small food processor, pulse the onion, sweet relish, fresh dill, lemon zest, and lemon juice until smooth. Stir in the mayo. Season with sea salt and pepper to taste.

STEP 2

Wash and peel the potatoes. Cut them into 1/4 inch thick pieces and place in a cold bowl of water for 30 minutes. Remove the fries from the water and dry VERY thoroughly.

STEP 3

Adjust the oven rack to be the 2nd from the top. Preheat oven to 425 degrees F. Line a large baking pan with parchment paper and set aside.

STEP 4

Mix together sea salt, pepper, chili powder, garlic powder and cumin. Remove 1/2 of the spice mixture and set aside.

STEP 5

Place the dried fries in a large bowl and toss with 1-2 tbsp of olive oil and 1/2 of the spice mixture. Once the fries are well coated, spread them onto the prepared baking pan in a single layer. Bake for 15 minutes, remove, flip and bake for another 15.

STEP 6

Meanwhile, prepare the fish. Take the panko, dried thyme, minced garlic, and 2 tbsp of olive oil and place into a large frying pan over medium heat. Stir until the panko is toasted. Remove from heat and set aside.

STEP 7

Grab two other bowls. Put flour in one bowl and in another, whisk together the egg and dijon mustard until well combined.

STEP 8

Cut the 1 lb of Mowi cod into equal pieces and generously salt and pepper both sides.

STEP 9

Now comes the fun part! Dip each piece of cod in this order:

1.) The flour
2.) The mustard and egg mixture
3.) The toasted panko

Each piece should be covered completely.

STEP 10

Remove fries from the oven and separate them to either side of the pan, so there is a section in the center. Place the pieces of cod in the center and put back into the oven for 10-13 minutes.

STEP 11

Once the cod is cooked through and the fries are crispy, remove from the oven and toss the fries with the other 1/2 of the spice mixture and optional parm.