Canada / Canada's food guide
Baked fish and chips
This tasty dish is a great way to enjoy fish! Crushed almonds give a perfect, nutty crunch and the oven fries are irresistible. Serve with a green salad or coleslaw.
Ingredients
- sweet potato, cut into strips1
- parsnips, cut into strips2
- vegetable oil5 mL (1 tsp)
- chili powder2 mL (½ tsp)
- whole almonds125 mL (½ cup)
- whole grain breadcrumbs180 mL (¾ cup)
- dried oregano10 mL (2 tsp)
- egg1
- water30 mL (2 tbsp)
- whole wheat flour60 mL (¼ cup)
- paprika10 mL (2 tsp)
- tilapia fillets454 g (1 lb)
- salt (optional)2 mL (½ tsp)
- black pepper2 mL (½ tsp)
- lemon, cut into wedges1
Quantities are auto-calculated from the original recipe as a guide. Items without numbers (e.g. “to taste”) are not changed.
Method 11 steps
Preheat the oven to 220 °C (425 °F) and line 2 baking sheets with parchment paper. Set aside.
Prepare oven fries: Combine sweet potato and parsnip strips in a large bowl. Add oil and chili powder. Toss to coat evenly and spread in a single layer onto 1 prepared baking sheet.
Bake for 25 to 30 minutes or until potatoes and parsnips are tender.
For the fish, place almonds in the middle of a clean kitchen towel and wrap into a bundle. Using a meat mallet or rolling pin, crush almonds until finely crushed.
Pour almonds into a large plate or tray and mix with whole grain breadcrumbs and oregano. Set aside.
In another plate, create egg wash by whisking together egg with water. Set aside.
In a third plate, mix flour together with paprika and set aside.
Cut each fish fillet in half and season with salt (optional) and black pepper.
To bread the fish, coat with flour and shake off any excess. Dip into egg wash and place into seasoned almond and breadcrumb mixture. Press down gently to adhere crumb coating.
Place fish onto the second prepared baking sheet and bake for 10 to 12 minutes or until golden brown. Use a digital food thermometer to check that fish has reached an internal temperature of 70 °C (158 °F).
Serve with lemon wedge.
