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Low Sodium Fish and Chips
Christopher Lower

Low Sodium Fish and Chips

A healthier and low sodium version of a classic fish and chips
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Entree
Cuisine: American
Calories: 342.4

Ingredients
  

  • 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

Method
 

  1. Wash and hand cut the potatoes into 1/2 inch fries
  2. Line a baking sheet with tinfoil and lightly coat with oil or baking spray
  3. In a bowl place the cut fries, oil, and Garlic and Herb Seasoning and toss lightly until fires are coated
  4. Lay out the fries on the baking sheet and place into a 400 degree oven and bake for 25 minutes or until golden brown.
  5. Start with the Tilapia at room temperature. Pat the fillets with a paper towel to remove excess moisture
  6. In a small bowl, whisk the eggs and yogurt to form your "wash"
  7. Using a food processor, pulverize the potato chips into crumbs using the pulse mode. You don't want to make it a paste.
  8. 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
  9. Bake in a 400 degree oven for 20 minutes or until golden brown
  10. Serve with lemon wedges for the fish and malt vinegar for the chips

Nutrition

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
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