Healthy Fish and Chips


It’s possible you may find yourself with a fish and chips craving this weekend. In fact, it’s very likely. It’s also possible that you’re disgusted by most of the fish and chips you’ve had and you don’t feel like trekking all the way to that place in Brooklyn with the Kitschy British regalia everywhere. Well good, because you don’t have to.

This recipe was inspired by the Australian Martha Stewart (though I’m sure she HATES being called that), Donna Hay. Her Magazine (which you can get at bookstores for about $10.00 an issue) is full of amazing recipes and dare I say even more beautiful photos than Martha Stewart and Rachel Ashwell (boys- that’s lady-speak for Shabby Chic) combined.

You will still need to deep-fry the fish, so calling it healthy is a misnomer perhaps. But replacing french fries with baked kale and beet chips is what makes it healthy.


Fish and Chips

Serves 2

You will need:

For the fish:

3/4 lb cod filets (cut into 4 pieces)

1/4 cup sparkling water

1/2 cup apple cider

1 cup rice flour

Vegetable oil (about 1/2 cup) for frying

For the chips:

10 leaves of Kale

1/4 cup Olive Oil

2 beets –  I used candy and golden beets

For the dip:

1 pinch fennel seeds (or caraway)

1/2 cup mayonnaise

1 Tablespoon lemon juice

salt and pepper


1. Make the sauce by combining the fennel, mayonaise and lemon juice in a bowl, refrigerate until needed.

2. Preheat your oven to 350 degrees. Remove the center ribs of the kale, so you have just leafy pieces. Coat in a bowl with olive oil and salt. Bake for 8-10 minutes on a cookie sheet lined with parchment until just crispy. Set aside.

3. Prepare your batter by combining the rice flour, cider and water in a shallow bowl and set aside. Salt and pepper each piece of fish and set aside.

4. Make the beet chips first. Heat the vegetable oil in a small frying pan (stainless steel if you can so your tongs don’t scratch your teflon). You should have about 1/4 inch of oil in your pan – replenish as necessary. Using a mandolin, slice the beets into thin disks. Fry in small batches until crispy and then drain on a paper towel-lined tray and sprinkle with salt.

5. While the oil is still hot, fry the fish. Dip each piece in the batter and shake off excess. Fry in the oil (adding more if necessary) for 2 minutes on each side or until golden brown and crispy. Drain on paper towels and then serve.


2 thoughts on “Healthy Fish and Chips

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