Low Sodium Fish and Chips
I live in the land of the Lutheran Fish Fry, Walleye Shore Lunch, and fried fish of many variety. This was a bit surprising to me, originally a West Coaster when I moved here to Minnesota. I mean there is no ocean anywhere. What there is, is lakes, and well over ten thousand of them. So I guess it makes sense that the traditionally British Fish and Chips has become a Midwest favorite as well. Which means of course, that I needed to create a low sodium fish and chips to comply with the low sodium lifestyle (This is a HIGH Potassium dish).
I also wanted to hack a healthier preparation than frying them in oil. So my version had to be baked. Both the fish and the chips! Malt vinegar is not only a traditional fish and chips seasoning, but it is low in sodium as well. For this recipe, I went with Tilapia, but you can use any low in sodium whitefish for this: cod, haddock, scrod, halibut, or sole.
The final trick was the breading or batter. Typical beer batters are also high in sodium, I wanted to capture the flavor, and also make this an easy recipe to whip up for a quick dinner that the kids would enjoy any day of the week. So instead of the beer batter or a low sodium bread crumb, I found some lower sodium salt and vinegar flavored kettle chips. Pulverized as breading, it has the oil and seasoning built in. Plus, who doesn’t like potato chips? Cheers Mates!
My Recipe for Low Sodium Fish and Chips
- 8 1 oz Tilapia Fillets
- 4 oz Lay's Sea Salt & Vinegar Kettle Chips or another low sodium brand
- 4 med Baker Potatoes
- 2 eggs
- 1 Tbsp Greek Yogurt pick the lowest sodium brand you can find
- 1 tsp McCormick's Perfect Pinch Salt free Garlic & Herb Seasoning
- 2 tsp Malt Vinegar optional as seasoning
- 1 lemon cut into 8 wedges for optional fish seasoning
- 2 tsp olive oil
Wash and hand cut the potatoes into 1/2 inch fries
Line a baking sheet with tinfoil and lightly coat with oil or baking spray
In a bowl place the cut fries, oil, and Garlic and Herb Seasoning and toss lightly until fires are coated
Lay out the fries on the baking sheet and place into a 400 degree oven and bake for 25 minutes or until golden brown.
Start with the Tilapia at room temperature. Pat the fillets with a paper towel to remove excess moisture
In a small bowl, whisk the eggs and yogurt to form your "wash"
Using a food processor, pulverize the potato chips into crumbs using the pulse mode. You don't want to make it a paste.
Dip each fillet into the wash then coat thoroughly in the bread crumbs then place on a foil lined that has been coated in cooking spray
Bake in a 400 degree oven for 20 minutes or until golden brown
Serve with lemon wedges for the fish and malt vinegar for the chips