Ahoy Mateys, It’s Meatless Monday!  Gather Your Small Fries For Some Tasty Fish and Chips!

by Jennifer A. Gardner, M.D. on August 18, 2013

Many kids do not like fish, it's true, but few refuse fish and chips!

Fish and Chips is a great way to introduce a reluctant child to fish. In this healthier version, we replace the usual deep frying method with pan frying, and your family won't taste the difference. Even better, these chips are baked, not fried. But if you don't tell, your kids won't know! 

The best way to ensure a thick coat of breading (for fish or anything, really) is a 3 step process: dredge (in flour), dip (in an egg wash) and coat (in bread crumbs).

This is a great method for preparing any mild white fish filet, though my favorite is flounder. When I was a child, this was the only way I would eat my fish. My taste has joyfully expanded since childhood, but I must confess simply breaded and pan fried always makes me smile, and this recipe will make you, too. Enjoy!

Fish and Chips

Time 35 minutes   Serves 4

To stay on track with the recipe, immediatley preheat the oven to 425º with 2 rimmed cookie sheets inside. Set up the breading station. Next, prep the chips and get them baking in the oven. While the chips are baking, cook the fish. In between batches of fish, shake the chips!



1 pound white fish filets (flounder, cod, haddock), gently rinsed in cold water and patted dry
1 cup flour (season with salt and pepper if you like)
2 eggs plus 1 tablespoon water (or milk), beaten well
1 1/2 to 2 cups panko or regular bread crumbs
4 tablespoons of vegetable or olive oil, plus more as needed. (The amount needed will vary 
based on the size of the pan. You want the oil to come up about 1/4 inch.)


1. Set up a breading line by placing in a wide shallow bowl (or pie plates) flour, then egg, then bread crumbs.  For the least messy technique, use one hand for wet and the other for dry.

2. Dredge the flounder in the flour and shake of excess.

3. Place into egg wash and coat entirely, allowing excess to drip off.

4. Finally, coat the entire filet with the bread crumbs, pressing gently on both sides, to evenly coating. Place onto a wire cooling rack until ready to pan fry.

5. In a large skillet, heat the oil over medium high heat. 
Note on heating the pan: Add a few bread crumbs. If they sizzle when they hit the pan and turn golden in approximately 1 minute the pan is hot enough, if they turn brown in less than a minute the pan is too hot. Alternatively, add a drop of water. If it sizzles, the pan is hot enough). 

6. Add the breaded filet to the hot oil and fry for approximately 3 to 4 minutes, depending on thickness. When fish is golden brown and crispy on the bottom, gently flip and fry until golden brown, another 3 to 4 minutes. Try to avoid flipping from side to side as this disrupts the breading.

7. Garnish with lemon wedges and serve with cocktail sauce, tartar sauce, malted vinegar or ketchup.



5 large potatoes, scrubbed (golden or Russet work well)
2 tablespoons olive oil
salt and pepper, to taste
2 tablespoons of fresh parsley, plus more for garnish


Preheat oven to 425º with 2 rimmed cookie sheets inside.
1. Cut potatoes into thirds lengthwise, and then cut each into thirds lengthwise, again. (This gives you 9 chips per potato.)

2. Toss potatoes in the olive oil and season with salt and pepper. Place onto the heated cookie sheets (I spray with a little nonstick spray) and sprinkle with parsley.

3. After 10 minutes, shake the pan and return to oven.

4. After 10 minutes more, shake the pan again. They will take up to a half hour to cook and crisp. Just keep turning the potatoes until all sides are golden brown.

  • garlic powder, to taste
  • old bay seasoning, to taste
  • malt vinegar (for fish and chips)


1. It is best to use a thin metal slotted fish spatula to flip fish.
2. Frozen fish is fine, just fully defrost in the refrigerator prior to breading and cooking.
3. You can add fresh grated Parmesan cheese to the breadcrumbs, if you like.


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