Fish & Chips with Light Tartar Sauce (~597 kcal)

See images for detailed recipe steps, ingredient list, and nutritional information.

by aaron12891

Fish & Chips with Light Tartar Sauce (6 servings)

Ingredients

For the Cod
* Cod fillets, boneless, skinless – 1200 g (about 2.6 lb)
* All-purpose flour – 80 g (⅓ cup)
* All-purpose flour – 80 g (⅓ cup)
* Eggs – 3 large (150 g), beaten
* Panko breadcrumbs – 160 g (2%3 cups)
* Paprika – 5 g (2½ tsp)
* Garlic powder – 4 g (1¼ tsp)
* Black pepper – 2 g (½ tsp)
* Kosher salt – 8 g (1% tsp), divided
* Avocado or olive oil spray – enough for light coating

For the Rustic Wedges
* Russet potatoes – 1.2 kg (about 6 medium, 2.6 lb)
* Extra virgin olive oil – 36 g (3 tbsp)
* Paprika – 4g (2 tsp)
* Garlic powder – 3 g (1 tsp)
* Onion powder – 3 g (1 tsp)
* Black pepper – 2 g (½ tsp)
* Kosher salt – 6 g (1 tsp)

For the Light Tartar Sauce
* Nonfat Greek yogurt – 240g (1 cup)
* Dill pickles, finely diced – 50 g (¼ cup)
* Fresh lemon juice – 15 g (1 tbsp)
* Dijon mustard – 10 g (2 tsp)
* Fresh dill (or parsley), minced – 5g (2 tbsp)
* Kosher salt – 1 g (¼ tsp)
* Black pepper – 1 g (¼ tsp)

Instructions

Step 1 – Prep & Season Cod
1. Pat dry 1200g cod fillets with paper towels. Cut into 6 even portions (~200 g each).
2. Season both sides lightly with ⅔ tsp (4 g) salt and ½ tsp (2 g) black pepper.

Step 2 – Breading Station
1. In one bowl: combine 80 g flour, 1½ tsp paprika (3 g), and ½ tsp salt (3 g).
2. In a second bowl: whisk 3 large eggs (150 g).
3. In a third bowl: combine 160 g panko breadcrumbs, 1 tsp garlic powder (3 g), and 1 tsp paprika (2 g).

Step 3 – Bread Cod
1. Dredge each cod portion in flour, shaking off excess.
2. Dip into egg wash.
3. Coat with seasoned panko, pressing lightly to adhere.
4. Place breaded cod on a parchment-lined baking sheet with a wire rack (for airflow).

Step 4 – Bake Cod
1. Preheat oven to 425°F (220°C).
2. Lightly mist the tops with avocado or olive oil spray.
3. Bake for 14-16 minutes, flipping halfway, until golden brown and fish flakes easily (internal temp 145°F/ 63°C).

Step 5 – Rustic Potato Wedges
1. Scrub 1.2 kg potatoes, cut into wedges (6-8 per potato).
2. Toss wedges with 3 tbsp EVOO (36 g), 2 tsp paprika (4 g), 1 tsp garlic powder (3 g),1 tsp onion powder (3 g), ½ tsp pepper (2 g), and 1 tsp salt (6 g).
3. Preheat air fryer to 390°F (200°C).
4. Cook in batches for 18-22 minutes, shaking halfway, until crispy and browned.

Step 6 – Tartar Sauce
1. In a small bowl, mix 240 g Greek yogurt, 50 g diced pickles, 15 g lemon juice, 10 gDijon, 5 g dill, ¼ tsp salt (1 g), and ¼ tsp pepper (1 g).
2. Chill until ready to serve.

Step 7 – Serve
• Plate each portion with 1 baked cod fillet (~200 g), a portion of wedges (~200 g raw per serving, and 2 tbsp tartar sauce (~40 g).

| Nutrition Facts | | |
| ——————————- | ——— | ————– |
| Serving Size
Amount Per Serving | | 1 Serving |
| | | |
| Calories | 596.9 | |
| | | % Daily Value* |
| Total Fat | 10.6 g | 14 % |
| Saturated Fat | 1.5 g | 8 % |
| Trans Fat | و 0 | |
| Cholesterol | 183.1 mg | 61 % |
| Sodium | 1117.3 mg | 49 % |
| Total Carbohydrate | 71.6 g | 26 % |
| Dietary Fiber | 5.2 g | 18 % |
| Total Sugars | 5.3 g | |
| Added Sugars | 1.9 g | 4% |
| Protein | 51.9 g | |
| Vitamin D | 2.9 mcg | 14 % |
| Calcium | 145.1 mg | 11 % |
| Iron | 6.1 mg | 34 % |
| Potassium | 1895.1 mg | 40 % |

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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