Low Sodium Fish and Chips
Christopher Lower
A healthier and low sodium version of a classic fish and chips
Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Entree
Cuisine American
Servings 4 servings
Calories 342.4 kcal
- 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
Serving: 2gCalories: 342.4kcalCarbohydrates: 57.9gProtein: 19.5gFat: 4.2gSaturated Fat: 0.8gPolyunsaturated Fat: 0.6gTrans Fat: 2gCholesterol: 27.5mgSodium: 187mgFiber: 5.8gSugar: 2.5g