|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.|
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!
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
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
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.
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.
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.
Mix together sea salt, pepper, chili powder, garlic powder and cumin. Remove 1/2 of the spice mixture and set aside.
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.
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.
Grab two other bowls. Put flour in one bowl and in another, whisk together the egg and dijon mustard until well combined.
Cut the 1 lb of Mowi cod into equal pieces and generously salt and pepper both sides.
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.
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.
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.
Enjoy immediately with grilled lemon and homemade tartar sauce!
Now enjoy your dish in the knowledge you've helped protect our ocean.
Because sustainable seafood is...
...AND THE OCEAN
AND WE NEED OUR OCEAN TO THRIVE
|The ocean contains 80 percent of our world’s biodiversity.||The lungs of our planet, providing us with the oxygen we need.||And enough to feed over 3 billion people.|
|The ocean contains 80 percent of our world’s biodiversity.|
|The lungs of our planet, providing us with the oxygen we need.|
|And enough to feed over 3 billion people.|
So the next time you buy fish, remember to look for the blue fish label.
This means your seafood has been sourced by a fishery committed to protecting fish stocks, habitats, and livelihoods.
Michelle Garland is a Certified Holistic Nutritionist, a Registered Sign Language Interpreter and Wellness Enthusiast! She is the founder of Plentyfullme, where she works with brands doing content creation, recipe development, and product and food photography. Michelle also gives wellness talks in the community in both spoken English and American Sign Language. When she's not working with clients or facilitating workshops, you can find her playing in her kitchen, enjoying the outdoors, or spending quality time with her fiancé, family and friends.
All images are credit to MSC unless otherwise stated.
Tuna illustration: © Scandinavian Fishing Year Book