Baked Hake & Oven Chips
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| Serves | 2 |
| Prep time | 10 minutes |
| Cook time | 45 minutes |
| Total time | 55 minutes |
| Allergy | Egg |
| Meal type | Lunch, Main Dish |
| Misc | Child Friendly, Pre-preparable, Serve Hot |
| Occasion | Casual Party, Easter |
| Region | British |
| By author | Karen S Burns-Booth |
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.
Ingredients
- 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)
- breadcrumbs
- plain flour (or crushed cornflakes for gluten free)
- 1 small free range egg, beaten
- lemon wedges to serve
Note
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.
Directions
| 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. |
