Oven “Fried” Fish and Chips


Oven "Fried" Fish and Chips Lower in Carbs (and fat) and Just as delicious

Oven “Fried” Fish and Chips
Lower in Carbs (and fat) and Just as delicious

Oven “Fried” Fish

2 servings

Net carbohydrates 12 per serving

Chef’s Notes: Panko and dotted butter on the Panko are the keys to this dish being crisp (“fried”). You can of course just use plain bread crumbs.

Use any firm white fish you enjoy like Haddock or Cod. These fish contain a lot of moisture. Don’t be surprised at how much it shrinks.

This recipe works out better with powdered garlic and onion that with fresh.

2- ½ pound pieces of firm white fish

1 – Tbsp. vegetable oil

juice and zest of half a lemon

½ – tsp. powdered onion

½- tsp. powdered garlic

pepper to taste

1 –Tbsp. Chopped parsley

¼ – cup Panko

Butter to dot over the Panko

½ tsp. paprika

Oil or cooking spray to coat pan


Pre heat oven to 425

Place fish on a baking pan coated with oil or cooking spray.

Drizzle the oil over each piece of fish.

Spoon the lemon juice and zest over each piece.

Dust with onion powder, garlic powder and pepper and sprinkle with the chopped parsley

Lightly coat the fish with Panko. Gently press the panko into the flesh of the fish and dot with butter

Sprinkle with paprika

Bake at 425 for 15-20 minutes until the Panko crust is golden brown.

Serve with  “Oven Fried” potatoes and Skinny Slaw (see recipes)