Healthy Fish and Chips for Fish on Friday:
Baked Hake & Oven Chips
It’s Friday and that means Fish On Friday for us! I know I have not posted many fish on Friday posts over the summer, but that doesn’t mean we haven’t been eating fish, on the contrary, we have enjoyed all sorts of fish and seafood over the summer holidays, from sea bass to crab and haddock to moules (mussels). In fact just last week I cooked some seafood and fish skewers on my La Plancha, recipe to follow, outdoors, just before the weather broke. We tend to eat fish at least twice a week and it is always enjoyed. Although I have never met a fish I didn’t like, I do have some favourites, and one of my top favourites is Hake. I even prefer hake over haddock and cod, which are also favourites of mine, along with lemon sole, pollack, salmon and all smoked fish. It’s a firm almost sweet tasting fish that is meaty with a nice flake. Slightly drier in texture to cod, it is perfect for all recipes that use fish, especially soups, pies and casseroles, as it holds its shape during cooking. Although I do have a tried and tested hake recipe for Pan-Fried Garlic and Peppered Hake Fillets, it was fish and chips that I was hankering for today.
I was lucky enough to receive a lovely hamper of fish from John of Delish Fish recently, all beautifully packed in individual packets for ease of freezing. My hamper contained all of my favourite fish – salmon, wild haddock, wild hake and lemon sole. John’s fish is superb – it’s all filleted, boned, skinned and ready to cook and serve. I also know it’s provenance, as it is caught of the North West coast of Scotland, landed in Peterhead in Aberdeenshire, where it is then bought and prepared by John on the same day it’s landed. John also has a NEW SHOP in Aberdeen now too, so, if you are local to Aberdeen, you must give him a visit for your daily fish! But, he still operates his amazing mail order service for fresh Scottish fish, which you can order via his website here: Delish Fish Online Store. My recipe today, for Baked Hake & Oven Chips, is also a perfect way to celebrate Scottish Food and Drink Fortnight, which runs from the 7th to the 22nd September.
Scottish Food & Drink Fortnight is the annual celebration of Scotland’s fantastic produce, which takes place every September. Managed by Scotland Food & Drink since 2009, the Fortnight is more successful every year with more than 220 events taking place in 2012.
Last year’s participants included retailers from large supermarkets to independent farm shops, restaurants and cafés, food festivals, farmers’ markets, food groups and visitor attractions. They celebrated the Fortnight with a range of activities including in-store tastings, one-off menus, farm tours, foraging days, cooking and baking classes and food and drink festivals.
Celebrate Scotland’s fantastic food and drink at home or at any one of the great events around the country from the 7th to the 22nd. This September, Eat Scottish!
Now I would like to say that I DO love a good fish and chips takeaway or carry out, as we sometimes call them. And, I also love fish and chips as a special meal out, in one of several good local chippies who have dining facilities; but, it’s such a faff to cook at home, and even though I LOVE to cook my mum’s fish and chip recipe for Real English Fish and Chips With Yorkshire Beer Batter, you need time and space to cook fish and chips in batter at home, something I don’t have at my disposal today. So, step in an EASY and MESS FREE one tray recipe for fish and chips, that’s also healthy too. Simply peel a couple of spuds, and throw them into a roasting tray with a little oil, sea salt and black pepper – then bake them for half an hour whilst you coat your hake with a little flour, egg and breadcrumbs, OR crushed cornflakes for a gluten-free option. Add the fish to the tray for 15 to 20 minutes and voila, you have a fabulous family meal cooked with no mess or hassle. I LOVE one pan methods of cooking, it let’s me get on with other chores and means less washing up.
This recipe is perfect for any family supper, and the children will love it as hake is such a mild fish, although you can use cod, haddock, halibut or any other meaty fish you have available. I served mine with fresh minted peas, but forgot to photograph them. Salad is also a great accompaniment and salt, pepper, malt vinegar and fresh lemon wedges are essential too, I think. I hope you enjoy this simple recipe if you make it, as much as we did last time we ate it. That’s all for today, have a fabulous Friday and weekend, and see you soon with more recipes and news. Karen
Baked Hake & Oven Chips
|Prep time||10 minutes|
|Cook time||45 minutes|
|Total time||55 minutes|
|Meal type||Lunch, Main Dish|
|Misc||Child Friendly, Pre-preparable, Serve Hot|
|Occasion||Casual Party, Easter|
|By author||Karen S Burns-Booth|
- 2 large potatoes, peeled and cut into chunky chips
- sea salt and freshly ground black pepper
- a little rapeseed oil
- 2 boned hake fillets or steaks, about 125g to 150g each (skinned too if you prefer)
- plain flour (or crushed cornflakes for gluten free)
- 1 small free range egg, beaten
- lemon wedges to serve
A fabulous recipe for low-fat oven baked fish and chips that uses one pan! This will prove to be a family favourite at the supper table and uses prime Scottish hake in place of cod or haddock, which is a more sustainable fish to use. Children will love its mild taste too. If you do have some sustainable haddock or cod to hand, then use that, basically any meaty fish is perfect for this iconic British dish with a healthy low-fat twist.
|Step 1||Pre-heat oven to 220C/450F/Gas Mark 7.|
|Step 2||Place the cut chips into a large bag and season generously with sea salt and black pepper. Add about a tablespoon of oil and shake the potato chips in the bag so they are evenly coated on the seasoning and oil.|
|Step 3||Place a large roasting tray in the hot oven to heat up for about 5 minutes and then tip the potato chips in and move them around, making sure they are in a single layer. Bake them for about 25 to 30 minutes, it depends on the type of potatoes you use. You can turn them around after 15 minutes or so to brown evenly.|
|Step 4||Meanwhile, pat the hake fillets dry with a paper towel and coat them in flour, then the beaten egg before covering in bread crumbs. If you are wanting a gluten free meal, then crush some cornflakes and coat the fish pieces in crushed cornflakes.|
|Step 5||Take the chips out of the oven after their initial cooking time of 25 to 30 minutes and make some space for the fish in the middle of the tray, place the fish in and drizzle a little oil over the top or spray them with some low-fat oil such as frylight.|
|Step 6||Bake for a further 15 to 20 minutes, or until the fish is cooked and opaque, and the chips are light brown and crispy.|
|Step 7||Serve with salt, pepper, malt vinegar, salad or peas and a large lemon wedge.|
|Step 8||Quantities can be increased or decreased with ease for families or solo diners.|
I am linking up with Foodie Friday for this Fish on Friday Recipe
And I am also linking up to Javelin Warrior’s Made with Love Mondays too!
Disclaimer: I received a hamper of Scottish fish for free from Delish Fish. I was not required to write a review, however, I like to recommend products or services I use personally and believe will be helpful for my readers. Karen S Burns-Booth
roasty chips are my favourite!… love the fish too, might have to hunt down some fish and this tonight xx
Mine too Dom, roast chips that is! This is such and easy recipe to make, perfect for a simple Friday fish supper! Karen
Javelin Warrior says
Delightfully simple and easy to make, Karen! This is definitely a one-tray meal and I’m so impressed with the level of crispiness to those chips from baking! Delicious…
Sounds damn delicious. A perfect weeknight meal.
Tracy Nixon says
Thanks Karen – loving the healthy version! Sharing via G+
For some reason I’ve never made my own fish and chips at home. I need to change that! This beautiful recipe looks like it has everything wonderful about fish and chips – nice crispy, thick chips, moist and delicious fish with a crunchy baked coating… but no oily residue and thick, gluggy batter! Trying this Karen, thanks xx
We love fish and potatos Karen and this look delicious!
Glamorous Glutton says
Great recipe. I love fish and chips but always feel so guilty, now I can eat it as often as I like. GG
“Not Fish & Chips AGAIN!” was the surprising, but nonetheless somewhat plaintive cry in this household on Friday. My Fair Lady innovated with Baked Hake prepared similar to yours, served with Potato & Cauliflower Bake and Baby Broad Beans (in response to “Not Peas Again”).
Hahaha! I know that fish and chips can be a cliché, but, when using prime Scottish fish and lovely local spuds, as well as baby broad beans as you did, it is a dish for for a king, or a queen! LOVE the sound of My Fair Lady’s potato and cauliflower bake, will she share the recipe perchance? Karen 🙂
I so rarely bake fish, but it is a fab way to cook it. I once completely overcooked a piece of salmon in the oven, to the point that I’m sure no one on Masterchef would have touched it with a barge pole, but know what? It was utterly divine! Those fish hampers looks seriously tasty.
I really enjoy fish and chips on a Friday, such a good end to the working week. Healthy ones – so much the better.
Thanks Denise, and the beauty about this recipe is that is easy to cook too, no mess!
Bintu @ Recipes From A Pantry says
You have sold me on your healthier fish and chips recipe.
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