Recipe: Heart Healthy Fish & Chips

From the nation’s premier authority on cardiac health, the American Heart Association.

The most trusted name in matters of the heart (No. This is not an article about romance.) is the American Heart Association. They’ve recently revised their book, The New American Heart Association Cookbook (9th Edition), to include 100 new dishes and 250 updated recipes reflecting their latest guidelines. This expanded edition takes into consideration how we eat today with a focus on quick and easy recipes along with a wealth of tips for keeping our hearts healthy and happy. Global flavors are represented throughout the book in recipes such as Sweet and Sour Spring Rolls and Jalapeño Poppers. There are over 800 recipes including slow cooker meals, desserts, condiments, and more. I whipped up the Fish & Chips in approximately 30 minutes, and it was incredibly flavorful and satisfying (my 12-year-old ate all the fish in one sitting). Try it yourself this week!

 

FISH AND CHIPS
Serves 4

 

Enjoy fish and chips without the guilt. The secret to these crisp yet tender baked chips (also known as french fries) is that they’re double-cooked. The potatoes are first blanched in boiling water and then baked until golden brown. The fish is spread with a garlic-caper tartar sauce and sprinkled with panko for a light, crisp crust.

Ingredients
Cooking spray
2 russet potatoes (about 6 ounces each), peeled and cut lengthwise into 1/2‑inch strips
1 teaspoon olive oil
1/4 teaspoon salt (coarse sea salt preferred)
1/4 teaspoon pepper
1/4 cup light mayonnaise
2 teaspoons small capers, drained
1 small garlic clove, minced
1 1‑pound cod fillet, rinsed and patted dry, cut into 4 pieces
2 tablespoons whole-wheat panko (Japanese-style bread crumbs)

Directions
Preheat the oven to 425°F. Lightly spray a small rimmed baking sheet with cooking spray.

Fill a medium pot halfway with water. Bring to a boil over high heat. Boil the potatoes for 30 seconds to 1 minute, or until partially cooked. Transfer to paper towels to drain. Blot dry.

In a medium bowl, stir together the potatoes, oil, salt, and pepper. Arrange the potatoes in a single layer on the baking sheet. Roast for 18 to 20 minutes, or until lightly browned.

Meanwhile, in a small bowl, stir together the mayonnaise, capers, and garlic to make tartar sauce.

Line a separate small rimmed baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

Arrange the fish on the foil. Spread the tartar sauce over each fillet. Sprinkle the panko over the tartar sauce. Lightly spray the fillets with cooking spray.

Roast the fish (along with the potatoes) for the final 10 minutes of roasting time, or until the fish flakes easily when tested with a fork and the potatoes are golden brown and tender when pierced with the tip of a sharp knife. Serve with the remaining tartar sauce.

Cook’s Tip: For a traditional condiment of British origin, serve this entrée with malt vinegar.

Per Serving
Calories 203
Total Fat 5.0 g ♦ Saturated Fat 1.0 g ♦ Trans Fat 0.0 g ♦ Polyunsaturated Fat 3.0 g ♦ Monounsaturated Fat 2.0 g
Cholesterol 48 mg
Sodium 387 mg
Carbohydrates 18 g
Fiber 2 g
Sugars 1 g
Protein 20 g

 

Excerpted from The New American Heart Association Cookbook, 9th Edition Copyright © 2017 by American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC.


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One response to “Recipe: Heart Healthy Fish & Chips”

  1. Amber Polo says:

    What cooking spray?

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