I don’t know about you, but I love fried food. My dairy-free lifestyle has significantly decreased my fried food consumption, but I still get crazy cravings for it. This baked version of fish and chips (or for my fellow Wisconsinites, a good ol’ fish fry) is delicious and completely satisfied my craving for greasy, fried fish and potatoes.
The best thing was that I didn’t have that heavy, gross feeling I usually get after indulging in fish and chips. Another bonus: I could inspect all the ingredients to make sure they were 100% dairy-free. I mean, it’s not that I don’t trust restaurants, but… OK, I don’t really trust (most) restaurants 😉
Baked Fish and Chips
for the chips: 1 1/4 pounds russet potatoes (about 3 – 4 medium)
olive oil spray
salt and freshly ground black pepper
for the fish: olive oil spray
2 1/2 cups crispy rice cereal
salt and freshly ground black pepper
3 egg whites
1 1/2 pounds skinless, boneless perch cut into 2×4-inch pieces
Arrange oven racks in upper and lower third of oven and preheat to 450°F.
To prepare the chips: Slice potatoes into 1/4-inch thick sticks. Spread potatoes out on in a single layer on a lightly greased baking sheet and spray with olive oil. Place on top rack and bake, flipping fries once or twice, until fries are browned and crisp, about 30 minutes. Remove fries from oven and season with salt and pepper, to taste.
While fries are baking, prepare the fish: Coat a baking sheet with cooking spray. Whisk egg whites and a pinch of salt in a shallow bowl until frothy; set aside. Place cereal in a shallow bowl and crush with fingers. Season cereal with salt and pepper, to taste.
Dip fish pieces into egg whites, then roll in cereal to coat. Place fish on prepared baking sheet, thin side down and mist with olive oil spray.
Place fish onto lower rack and bake until crisp and cooked through, about 12 – 15 minutes. Season fish with salt and pepper, to taste.
Serve fish and chips immediately with tartar sauce, malt vinegar, and lemon wedges.
Okay, so I’m a bit of a bad dietitian. I don’t eat fish once a week. Or even once a month, honestly. I can’t really tell you why. I like it, but it just never seems to make it into my menu plan. I almost always have a salmon and tilapia in my freezer, but I very rarely reach for it when I’m putting dinner together. Hmm. Something’s gotta change. To start us off? This delicious salad. This salad isn’t your traditional mostly-lettuce salad. Don’t get me wrong – I love my mostly veggie salads. I eat one for lunch every day during the work week. But sometimes a basic veg salad just doesn’t hit the spot. But this salad most definitely does. It is chock-full of all sorts of goodies from salmon to artichoke hearts to feta to… well, everything I love. I made this again a couple weeks later and forgot the feta and it still tasted great. Best of all, it was super easy to put together. From start to finish, it only took about 20 minutes.
for the dressing: 1/2 cup olive oil
1/2 cup red wine vinegar
1 1/4 teaspoon dried oregano
1 1/4 teaspoon dried basil
1 1/4 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon freshly ground pepper
1 teaspoon Dijon mustard
for the salad:
1 pound salmon filet
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon dried oregano
1 cup orzo
1/2 cup kalamata olives, halved
1 bell pepper, chopped (~3/4 cup)
1/2 red onion, chopped (~3/4 cup)
5 ounces feta, crumbled
14 ounce can of artichoke hearts, quartered
2 cups spring salad mix
dressing (see above)
To make the dressing: whisk all ingredients together and set aside.
To make the salad: Preheat broiler to high. Sprinkle salmon with salt, pepper, and oregano. Place under broiler and cook for 5 minutes, or until center is cooked.
Cook orzo according to package directions. Drain and place into a large bowl. Pour 1/4 cup dressing over pasta and gently toss. Add in olives, bell pepper, red onion, feta, artichoke hearts, and salad mix to orzo and toss to combine.
Flake salmon with two forks and place on top of salad. Serve with additional dressing on the side.