Recipe | one pan fish & chips | cookithealthier.com

RECIPE | One Pan Baked Fish & Chips

“I just love doing dishes. Washing, drying, putting them in the dishwasher…” said NO ONE EVER!

That’s right, dishes suck. It’s actually one of the main reasons people often tell me that they don’t cook that often.

Well, to all of you dish haters out there, you will LOVE this recipe. One (ish) pans required for this whole meal. Now, I say “ish” because you will likely benefit from using a cutting board to slice up your fish and the potatoes AND a skillet, but both these things are super easy to clean, so i’m not counting them in the whole dish situation. 🙂

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

Ok, so there are several tricks to making this recipe come to life (aside from the one (ish) pans..) Are you ready for these two tricks to be revealed? Of course you are!

Trick 1: Get crispy potato wedges by giving them a little extra oven lovin’ (a.k.a. give them a head start)

Trick 2: Crisp up your panko bread crumbs before coating your fish

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

You may think these fish sticks above have been cooked, but oh no. These are panko coated and ready to go in the oven. The panko crumbs are nicely toasted already, so all the oven needs to do is bake the fish!

Recipe | one pan baked fish and chips | cookithealthier.com

Alright, now that you’ve read the tricks, seen the photos and hopefully became hungry as a result, then you’re ready to make this one-pan meal. Right?

One last thing, the sauces! Personally, I love ketchup AND tartar sauce with this meal. For an idea on healthier ketchup to try, check out my review of one HERE.

Here’s what you need to make this recipe:

Yields4 Servings
Prep Time20 minsCook Time35 minsTotal Time55 mins

I N G R E D I E N T S //
 ½ cup white flour (I did not test alternative flour options)
 3 eggs
 2 cups panko bread crumbs
 1 lb Mahi Mahi Filets (thick cuts are best)
 1.50 tsp sea salt
 1 tsp paprika
 1 tsp cayenne
 1 lb Baby yellow potatoes, quartered
 1.50 tbsp Avocado Oil
 1 tbsp garlic salt

D I R E C T I O N S //
1

Pre-heat your oven to 450 degrees.

2

Quarter the baby yellow potatoes and toss them on a large 17 inch x 12 inch baking pan. Drizzle them with the 1.5 Tbls. of avocado oil and garlic salt. Gently toss to coat all the wedges and then scoot them all to one side to make room for the fish!

3

Now, place your pan in the oven for 20 - 25 minutes to give the potato wedges a head start in crisping up before adding your fish sticks!

4

While your potato wedges start to bake, it's time to make the fish sticks. The first thing you will want to do is cut your fish filets into sticks or squares. Judge the thickness of your filet to decide what you will do. I ended up doing some of each, as you can see in the photos! Some are square shape and others are longer stick shapes.

5

Next, in a skillet over medium heat, add your panko crumbs. Let them brown in the dry pan for 4-5 minutes. Stir frequently to make sure all the crumbs get equally crisped! Then remove them from the heat and put them on a plate. (I admit, I used paper plates to avoid extra dishes)

6

Now arrange your fish breading assembly line!
-in a bowl, add your eggs and beat until combined
-on a plate, add your flour, 1.5 tsp. of sea salt, 1 tsp. paprika, 1 tsp cayenne and sift together with a fork to make sure all the spices are combined with the flour
-then you will have your browned bread crumbs on another plate
-add one empty plate at the end of your assembly line to place the coated fish sticks on
(If you want to see a behind the scenes video of this assembly line, check out my Instagram stories highlight "One-Pan Dinners"

7

Using a fork, gently fork one edge of your raw fish stick (or square) and dunk in the egg. Make sure it is all coated, gently shake off excess.
Then place the egg coated fish in the flour. Make sure all sides of the fish are coated with the flour. Shake off excess.
Next, dunk the flour coated fish back in the egg was, shake off excess and then place in your browned panko crumbs. Using your fingers or a spoon, coat your fish completely and set on your empty plate.
Repeat until all your fish has been coated!

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

8

Once the potatoes have been in the oven for the 20 - 25 minutes and are starting to get crisped up, remove the sheet pan from the oven and coat the empty side with non-stick spray. Then add all your fish sticks to that empty side and place back in the oven for another 15 minutes.

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

9

Once the 15 minutes is up, you can cut open a fish stick and know it is done if it is flakey and looks oh-so yummy like this photo!

PRO TIP: I recommend enjoying these fresh from the oven. While you can enjoy them left over, they are best fresh to prevent them from drying out!

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

Nutrition Facts

Serving Size 4 Fish Sticks

Servings 4


Amount Per Serving
Calories 208
% Daily Value *
Total Fat 3.8g6%
Saturated Fat 0.8g4%
Trans Fat 0g
Cholesterol 173mg58%
Total Carbohydrate 15.7g6%
Dietary Fiber 1.3g6%
Sugars 0.4g
Protein 26.4g53%

Vitamin A 53.4%
Vitamin C 0.6%
Calcium 22.6%
Iron 8.6%
Vitamin D 0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

xoxo Ashley

 

Ingredients

I N G R E D I E N T S //
 ½ cup white flour (I did not test alternative flour options)
 3 eggs
 2 cups panko bread crumbs
 1 lb Mahi Mahi Filets (thick cuts are best)
 1.50 tsp sea salt
 1 tsp paprika
 1 tsp cayenne
 1 lb Baby yellow potatoes, quartered
 1.50 tbsp Avocado Oil
 1 tbsp garlic salt

Directions

D I R E C T I O N S //
1

Pre-heat your oven to 450 degrees.

2

Quarter the baby yellow potatoes and toss them on a large 17 inch x 12 inch baking pan. Drizzle them with the 1.5 Tbls. of avocado oil and garlic salt. Gently toss to coat all the wedges and then scoot them all to one side to make room for the fish!

3

Now, place your pan in the oven for 20 - 25 minutes to give the potato wedges a head start in crisping up before adding your fish sticks!

4

While your potato wedges start to bake, it's time to make the fish sticks. The first thing you will want to do is cut your fish filets into sticks or squares. Judge the thickness of your filet to decide what you will do. I ended up doing some of each, as you can see in the photos! Some are square shape and others are longer stick shapes.

5

Next, in a skillet over medium heat, add your panko crumbs. Let them brown in the dry pan for 4-5 minutes. Stir frequently to make sure all the crumbs get equally crisped! Then remove them from the heat and put them on a plate. (I admit, I used paper plates to avoid extra dishes)

6

Now arrange your fish breading assembly line!
-in a bowl, add your eggs and beat until combined
-on a plate, add your flour, 1.5 tsp. of sea salt, 1 tsp. paprika, 1 tsp cayenne and sift together with a fork to make sure all the spices are combined with the flour
-then you will have your browned bread crumbs on another plate
-add one empty plate at the end of your assembly line to place the coated fish sticks on
(If you want to see a behind the scenes video of this assembly line, check out my Instagram stories highlight "One-Pan Dinners"

7

Using a fork, gently fork one edge of your raw fish stick (or square) and dunk in the egg. Make sure it is all coated, gently shake off excess.
Then place the egg coated fish in the flour. Make sure all sides of the fish are coated with the flour. Shake off excess.
Next, dunk the flour coated fish back in the egg was, shake off excess and then place in your browned panko crumbs. Using your fingers or a spoon, coat your fish completely and set on your empty plate.
Repeat until all your fish has been coated!

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

8

Once the potatoes have been in the oven for the 20 - 25 minutes and are starting to get crisped up, remove the sheet pan from the oven and coat the empty side with non-stick spray. Then add all your fish sticks to that empty side and place back in the oven for another 15 minutes.

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

9

Once the 15 minutes is up, you can cut open a fish stick and know it is done if it is flakey and looks oh-so yummy like this photo!

PRO TIP: I recommend enjoying these fresh from the oven. While you can enjoy them left over, they are best fresh to prevent them from drying out!

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

RECIPE | One Pan Baked Fish and Chips

Recipe | One Pan Baked Fish and Chips | cookithealthier.com

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