Fish and (Sweet Potato) Chips

Name: Fish and (Sweet Potato) Chips
Prep time: 14 min
Cook time: 6 min
Total time: 20 min
Cuisine: European, British
Ingredients: 130g (1) small sweet potato; 2.5g (½ tsp) olive oil; ¼ tsp garlic powder; ¼ tsp onion powder; ¼ tsp paprika; ¼ tsp black pepper; ⅛ tsp salt; 3 oz tilapia filet; 2.5g (½ tsp) extra virgin olive oil; 6g (1 Tbsp) oats, blended; ½ tsp dried thyme; ½ tsp chili powder; ¼ tsp lemon pepper

7 steps

Prep:14minCook:6min

Fish and Chips is a classic British meal that consists of breaded and deep fried fish, served with a side of French fries, or chips as they would be called across the pond. To make it a more nutritious meal, I've breaded my fish in gluten free oat flour, and cooked both the fish and the potatoes in my air fryer. For even more nutrients (and taste imo), I've used sweet potato here too.

Updated at: Tue, 26 Nov 2024 18:52:17 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

Moderate

Nutrition per serving

Calories254.8 kcal (13%)

Total Fat7.8 g (11%)

Carbs28 g (11%)

Sugars4.6 g (5%)

Protein18.8 g (38%)

Sodium524.4 mg (26%)

Fiber5.1 g (18%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

Fish

130gsweet potato

small

2.5golive oil

¼ tspgarlic powder

¼ tsponion powder

¼ tsppaprika

¼ tspblack pepper

⅛ tspsalt

Chips

3 oztilapia filet

2.5gextra virgin olive oil

6goats

blended

½ tspdried thyme

½ tspchili powder

¼ tsplemon pepper

Instructions

Chips

Step 1

Starting with the "chips". Wash (but don't peel) your sweet potato, and cut into a French fry shape. Add to a medium microwave safe bowl, cover with a plate, and microwave on high for 3 minutes

sweet potato130g

Step 2

Toss the fries with the oil, garlic, onion, paprika, salt, and pepper

olive oil2.5g

garlic powder¼ tsp

onion powder¼ tsp

paprika¼ tsp

black pepper¼ tsp

salt⅛ tsp

tilapia filet3 oz

Step 3

Preheat your air fryer to 400F, and lightly spray the basket with oil. Add in the fries, and air fry for about 6 minutes

Fish

Step 4

Moving on to the fish. Lightly coat the fish in olive oil

tilapia filet3 oz

extra virgin olive oil2.5g

Step 5

In a small bowl, mix together the breading ingredients of oat flour and spices (lemon pepper, thyme, and chili powder)

oats6g

dried thyme½ tsp

chili powder½ tsp

lemon pepper¼ tsp

Step 6

Coat the fish in your breading. Lightly spray the basket with oil, and add to the air fryer. Lightly spray the top, and air fry for about 6 minutes at 400F

Note

Step 7

The fish and chips should take the same time to cook, so you can do them together next to each other. That's why this recipe is only 1 serving, as the air fryer can only fit one portion at a time. If you want to scale this up, 1 would recommend tripling it (3 servings), and doing the fries first. Transfer the fries to a wire rack to stay crisp, and then cook your 3 fish filets