Posted By Kimberly Turner on Mar 21, 2014 in Cooking How-To Videos, Cooking Shows, Cooking with Kimberly, Dips, Featured, Fish, Healthy, How To Cook, Limes, Main Dishes, Potato Recipes, Quick Meals, Roots & Tubers, Sauces, Side Dishes, Sweet Potatoes, Veggies | 0 comments

I have a great recipe for How To Cook Guilt-Free Fish & Chips, which is a healthy baked version that satisfies the desire you might have for greasy, fried fish and chips.

On this menu is Oven-Baked Whole Grain Crusted Tilapia, with Baked Sweet Potato Steak Fries & a Lime Mayo Dip.

For the chips, I use partially peeled sweet potatoes, which are super healthy.

The tilapia is a perfect, moist, white fish for breading & baking as the filets hold their shape well. Tilapia is nice & meaty fish, which I compare to lobster in texture and flavor. I love it!

How to Cook Guilt-Free Fish n’ Chips with Lime Mayo:

For this recipe, you could also use haddock, halibut, pollock, or any other white fish that fares well with preparation & cooking.

Type: Entrée Recipe

Prep Time: 15 min
Cook Time: 25 min
Yield: 4 servings

The ingredients & instructions are listed below the video for measurements & directions. Please enjoy this webisode of Cooking with Kimberly:

How to Bake Sweet Potato Steak Fries:

Not only are these made from one of the most nutrient-dense foods on the planet, we are also saving some of the vitamin & mineral-rich skins on the outside. Then, we are baking them, instead of frying them up. Less guilt already…

Ingredients for Potatoes:

• 2 sweet potatoes – 400 grams
• 2 tbsp ghee
• 1/2 tsp sea salt
• 1/4 tsp fresh ground pepper

Instructions for Potatoes:

1. Preheat oven to 392 degrees F.
2. Partially peel & chop sweet potatoes into 1 cm wedges, and place in a medium sized bowl.
3. Drizzle with ghee, add salt & pepper, and toss to be sure all sides of the potatoes are covered.
4. Arrange potatoes on parchment-lined baking sheet, so they aren’t touching.
5. Bake for about 10 minutes, then turn potatoes over.
6. Bake until golden & cooked through, or until knife tender – about 20-25 minutes

How to Oven-Bake Whole Grain Crusted Tilapia:

Ingredients for Tilapia:

• 4 tilapia fish filets
• 1 1/4 cup whole grain bread crumbs
• salt & pepper – to taste
• 3 eggs

Instructions for Tilapia:

1. Place bread crumbs in shallow bowl, and season as desired. Set aside.
2. Crack eggs into another shallow bowl, and beat lightly. Set aside.
3. Dip each tilapia filet first into the egg mixture, and then the prepared crumbs, pressing the crumbs onto the fish. Shake off excess, and arrange filets on parchment-covered baking sheet.
4. Bake for about 15 minutes, flip over and continue baking for another 10 minutes or until fish is golden.
5. Serve with sweet potatoes & a nice lime-mayo dip (recipe below).

How to Make Lime Mayo Dip:

Ingredients for Lime Mayo Dip:

This dip is also somewhat guilt-free as we are using half mayo and half Greek yogurt. Yogurt is full of healthy probiotics and contains far less fat than mayo.

• 5 tbsp whole egg mayonnaise
• 5 tbsp plain Greek yogurt
• juice of 1/2 lime
• 1 tbsp lime zest
• salt & pepper – to taste
• dash cayenne pepper

Instructions for Lime Mayo Dip:

1. Into a dip-sized bowl containing about 5 tbsp of whole egg mayo, add in 5 tbsp of Greek yogurt, 1 tbsp of lime zest, and the juice of half a fresh lime.
2. Stir thoroughly and season with salt, pepper and a dash of cayenne if desired.

There’s your Guilt-Free Fish n’ Chips with Oven-Baked Whole Grain Crusted Tilapia, with Baked Sweet Potato Steak Fries & served with a Lime Mayo Dip!

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I hope you enjoy this Fish Recipe on Cooking with Kimberly. Until next time…

Be a Champion in Your Kitchen & Eat Deliciously!

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