Recipes: Low-Fat Fish and Chips with Tartar Sauce

The traditional way to cook fish and chips is to deep-fry the potato chips twice, and to batter and deep-fry the fish. This baked version of the popular take-out option and all-time family favorite has all the taste of the deep-fried traditional recipe but with much less total and saturated fat.

Tartar Sauce (recipe below) is viewed by some members of my family as an almost indispensable accompaniment to seafood. This recipe, which is very old and pre-dates the invention and availability of both "light" ready-made Tartar Sauce and reduced-fat mayonnaise varieties, utilizes low-fat cottage cheese and skim milk natural yogurt.

For a healthy dinner that is ideal for the weight conscious among us, as well as for those with diabetes, serve the fish and chips accompanied by the tartar sauce, a green salad and lemon wedges.

These recipes are sufficient to serve 4 people and will take a little over an hour to prepare (including 30 minutes chilling time for the Tartar Sauce). To save time, the sauce can be made ahead and kept in an airtight container in the fridge for up to 4 days. Any type of white fish may be used but try to choose even-sized fillets of fish so they are all cooked at the same time.

You will need:

• ½ cup dried (packaged) breadcrumbs
• 2½ tablespoons freshly grated Parmesan
• 2 tablespoons chopped fresh (continental) parsley
• 1 clove garlic, crushed
• Salt and ground black pepper, to taste
• ¼ cup all-purpose (plain) flour
• 1 egg, lightly whisked
• 4 x 5 ounce (150g) boneless white fish fillets
• 4 large potatoes, peeled, cut into thick matchsticks
• Olive oil spray
• Salt and ground black pepper, to taste

1. Preheat the oven to 425° F (220° C). Line two large baking trays with non-stick baking paper.
2. Place the potato chips, in a single layer, on one of the lined baking trays. Spray generously with olive oil spray. Bake on the upper shelf of preheated oven, turning once, for 40 minutes or until crisp and golden.
3. Meanwhile, place breadcrumbs in a dry frying pan and cook, stirring, over medium-high heat for 1 to 3 minutes or until golden. Transfer to a bowl and allow to cool.
4. Add the Parmesan, parsley, garlic, salt and pepper to the bowl. Use your fingers to combine the mixture and rub the garlic evenly into the crumbs. Place the flour, egg and crumb mixture into three separate dishes. Toss fish fillets, one at a time, in the flour and shake off any excess. Dip into the egg and allow excess egg to run off. Coat in the crumb mixture, using your fingers to press the crumbs firmly onto the fish. Place on the second lined baking tray and repeat the process with the remaining fish fillets.
5. After 40 minutes, transfer the chips to the lower shelf in the oven and place the fish on the upper shelf. Bake for 15 to 20 minutes or until the fish flakes when tested with a fork (the timing will depend on the thickness of the fish pieces).

You will need:

• 2 ounces (60g) low-fat cottage cheese
• 1 egg
• ½ teaspoon grated lemon rind
• 3 teaspoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/3 cup skim milk natural yogurt
• 1½ tablespoons drained capers, finely chopped
• 2 medium gherkins, finely chopped
• 1 tablespoon chopped fresh chives
• Salt and ground black pepper, to taste

1. Place the cottage cheese, egg, lemon rind, lemon juice and mustard in a blender and blend for 30 seconds or until the mixture is completely smooth.
2. Place the yogurt in a medium-sized bowl and gradually stir in the egg mixture.
3. Add the capers, gherkins, chives, salt and pepper and mix well. Cover and chill in the fridge for 30 minutes to allow the flavors to develop before using.