Perfect for a guilt-free gourmet meal, this lighter version of the classic British dish will delight your taste buds while being kind to your health. Each serving of this flavor-rich recipe provides 10 g of fiber (2 to 3 times more than a similar meal served in a traditional cafeteria) and only 6.5 g of fat, which is 6 times less than the classic versions.
Ingredients
Breading:
- 2 slices of whole grain bread
- 30 ml (2 tbsp) of whole flax seeds
- 15 ml (1 tbsp) of dried Herbes de Provence
- 15 ml (1 tbsp) of onion powder
- 5 ml (1 tsp) of garlic powder
- 5 ml (1 tsp) of crushed red pepper flakes (optional)
Fish:
- 4 cod fillets, about 150 g (⅓ lb) each
- 85 ml (⅓ cup) of chickpea flour
- 1 egg
- 60 ml (¼ cup) of egg whites
Tartar Sauce:
- 125 ml (½ cup) of 0% fat plain Greek yogurt
- 45 ml (3 tbsp) of unsweetened relish
- 5 ml (1 tsp) of dried parsley
- Pepper and salt to taste
Sweet potatoes :
- 550 g (1.2 lb) of sweet potatoes, peeled and cut into sticks of desired size
- Pepper and salt to taste
- 1 lemon, cut into wedges
Preparation
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Preheat the oven to 350°F (180°C). Tear the bread slices into coarse pieces and spread them on a baking sheet lined with parchment paper. Bake for 15 minutes, or until the bread is dry.
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Increase the oven temperature to 400°F (200°C). Grind the toasted bread with the rest of the breading ingredients in a food processor.
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Prepare three shallow dishes: put the flour in the first, beat the egg and egg whites in the second, and place the breading in the third.
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Dredge the cod fillets in flour, dip them in the egg mixture, then coat with breading.
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Place the cod fillets and sweet potato sticks on a parchment-lined baking sheet in a single layer. Lightly spray with cooking oil, pepper and salt to taste, then bake for 20 minutes in the oven, turning halfway through.
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In the meantime, mix the sauce ingredients and refrigerate.
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Remove the cod fillets and set them aside to cool. Continue cooking the potatoes for 10 to 15 minutes, until they are tender, golden, and crispy.
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Serve with a lemon wedge.
Notes
Keeps for 5 days in the refrigerator, in an airtight container.
The cod fillets and fries can be frozen for up to 3 months.
The sauce should not be frozen.
The breadcrumbs alone can be stored in an airtight container in a dry place for up to 2 months or in the freezer for up to 6 months.
* Thaw at room temperature or in the refrigerator. If it seems to have absorbed some moisture during thawing, you can put it in the oven at a low temperature for a few minutes to dry it out again.
