Fish and chips from the oven: panko-crusted cod baked crisp alongside potato wedges, with a Greek-yogurt tartar sauce. One plate is 34g of protein for around 370 calories — no deep-fryer, no batter.

The mustard-egg wash under the panko is what gives you a crust that sticks and browns.

Ingredients

  • For the chips
  • Potatoes — 2 medium, ~300 g total [P 6 C 52 F 0]
  • Olive oil — 1 tsp (or spray)
  • Salt, garlic powder, onion powder — to taste
  • For the fish
  • Fish fillets — 2, ~115 g each (cod, haddock, halibut or pollock) [P 40 C 0 F 2]
  • Panko breadcrumbs (or corn flakes) — ½ cup [P 4 C 22 F 1]
  • Whole egg — 1 [P 6 C 0 F 5]
  • Mustard — 1 tsp
  • Olive oil — ½ tsp (spray/glaze)
  • Salt, pepper, garlic powder, paprika, thyme — to taste
  • For the tartar sauce
  • Fat-free plain Greek yogurt — ½ cup [P 11 C 4 F 0]
  • Diced pickles — ¼ cup
  • Mustard — 2 tsp
  • Lemon — ½, squeezed
  • Dill — ½ tsp
  • Salt, pepper — a pinch

Method

  1. Roast the wedges. Heat oven to 450°F / 230°C. Cut wedges, season, and bake 25 minutes.
  2. Bread the fish. Blend the panko with seasoning. Dip the fish in the egg-and-mustard wash, then coat in panko.
  3. Bake together. Add the fish to the tray and bake everything 10–12 more minutes.
  4. Tartar. Mix the yogurt, mustard, pickles, lemon, dill, salt and pepper.

What to eat it with

  • Steamed peas — the classic side.
  • The yogurt tartar — built in.
  • Malt vinegar or extra lemon.

Variations

  • Any white fish or salmon.
  • Cornflake crust for extra crunch.
  • Sweet potato wedges.

Honest notes

  • Protein correction: the book lists 42.5g a serving, but two ~115g cod fillets hold ~40g protein total — with the egg, panko and yogurt tartar the honest per-serving figure is ~34g, so that’s what’s here (and calories drop to ~370).
  • Fibre: about 5g a serving, from the potatoes.
  • Fish note: white fish is extremely lean, which is why the fat is so low.