Dietetic Fish & Chips

Delicious Diet Fish & Chips Recipe

In search of a healthier version of the famous Fish & Chips recipe, I discovered this diet recipe that retains the flavor and crispy texture of the original dish without compromising health. This recipe will not only bring a touch of joy to your table, but it will also be a lighter choice for your body.

Preparation time: 15 minutes
Baking time: 40-45 minutes
Total time: 60 minutes
Number of servings: 4

The history of the Fish & Chips recipe is fascinating, with deep roots in culinary traditions. Over time, this dish has become a symbol of comfort, being popular in many cultures. Although the classic version involves frying in oil, we will opt for a healthier oven-baked approach.

Ingredients:
- 500 g of potatoes (about 3-4 medium potatoes)
- 400 g of cod fillet or another type of white fish (our suggestion is to choose fresh, high-quality fish)
- 2-3 tablespoons of yogurt (preferably Greek yogurt for a creamier texture)
- A few fresh parsley leaves
- 1 teaspoon of capers, finely chopped
- 3 tablespoons of extra virgin olive oil
- Juice of 1 lemon
- Sweet or hot paprika, to taste
- Salt and pepper, to preference

Preparation:

1. Preparing the potatoes: Start by peeling the potatoes. You can cut them into long shapes, similar to chips, to achieve a crispy texture. Make sure they are of uniform size for even baking.

2. Baking the potatoes: Preheat the oven to 200 degrees Celsius. Place the cut potatoes on a baking tray lined with parchment paper. Drizzle with 2 tablespoons of olive oil, then sprinkle with salt and pepper. Mix well so that each piece is evenly coated with oil. Bake the potatoes for 25-30 minutes, turning them halfway through to ensure even browning.

3. Preparing the fish: Meanwhile, cut the cod fillet into 4-5 pieces. Drizzle with lemon juice and 1 tablespoon of olive oil, then season with salt and pepper. This step is essential to add flavor to the fish and keep it juicy.

4. Wrapping the fish: Place the pieces of fish on a larger piece of parchment paper and wrap them well to form a sealed packet. This technique will allow the fish to cook in its own juices, keeping it moist and delicious.

5. Baking the fish: Once the potatoes are ready, take them out of the oven and place the fish packet on the same tray. Return it to the oven for another 10-15 minutes at 200 degrees Celsius. You will notice the delicious aroma of the fish spreading throughout the room.

6. Preparing the sauce: In a small bowl, mix the yogurt, 1 tablespoon of olive oil, chopped capers, and chopped parsley. This sauce will add a fresh and slightly tangy note to your dish.

7. Serving: Once the fish and potatoes are ready, serve them together with the yogurt sauce on the side. You can add a slice of lemon for extra flavor.

Practical tips:
- If you want an even healthier version, you can use sweet potatoes instead of regular potatoes. They are not only sweeter but also packed with nutrients.
- Make sure the fish is fresh. Buy it from a trusted supplier to ensure you enjoy the best taste and quality.
- You can add extra spices to the fish, such as garlic powder or herbs, to enhance its flavor.

Nutritional benefits:
This recipe is rich in protein due to the fish, while the potatoes provide healthy carbohydrates. The yogurt adds a source of probiotics, beneficial for digestion, and the olive oil is an excellent source of healthy fats. Thus, this recipe is not only delicious but also nutritious!

Frequently asked questions:
1. Can I use another type of fish?
Yes, you can replace the cod with any other white fish, such as haddock or tilapia.

2. How can I make the potatoes even crispier?
Once you cut them, soak them in cold water for 30 minutes before baking. This will help remove some of the starch, making them crispier.

3. Can I prepare this recipe in advance?
It’s best to prepare it fresh, but you can make the sauce a day ahead.

Ideal pairings:
This diet Fish & Chips recipe pairs wonderfully with a fresh green salad or a side of steamed vegetables. You can also serve a glass of lemonade or iced tea to complete the meal.

We hope this recipe inspires you to try a healthier version of a classic dish and enjoy every bite! Bon appétit!