Print Options

Back to Fish & Chips with Dipping Sauce >

Include these items:

Select reviews >

Taste of Home Logo

Fish & Chips with Dipping Sauce

 Fish & Chips with Dipping Sauce
My husband and I really like fish and chips, but not all the grease that typically comes along with it. I decided to give the classic dinner a makeover. Turns out the pickle dip is healthier than tartar sauce, and we like it a lot better—who knew? —Michelle Lucas, Cold Spring, Kentucky
4 ServingsPrep: 30 min. Bake: 30 min.

Ingredients

  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons chopped dill pickle
  • 1 tablespoon dill pickle juice
  • 1/8 teaspoon pepper
  • FRIES:
  • 4 large potatoes (about 2 pounds)
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • FISH:
  • 1-1/2 cups panko (Japanese) bread crumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 egg whites, beaten
  • 4 cod fillets (4 ounces each)
  • Cooking spray
  • Lemon wedges

Directions

  • Arrange one oven rack at lowest rack setting; place second rack in
  • middle of oven. Preheat oven to 425°. In a small bowl, mix sour

2 of 2

Fish & Chips with Dipping Sauce (continued)

Directions (continued)

  • cream, chopped pickle, pickle juice and pepper. Refrigerate,
  • covered, until serving.
  • Cut potatoes into 1/4-in. julienne strips. Rinse well and pat dry. In
  • a large bowl, toss with oil, salt and pepper; transfer to a baking
  • sheet coated with cooking spray. Bake on bottom oven rack 30-35
  • minutes or until golden brown and tender, turning once.
  • For fish, in a shallow bowl, mix bread crumbs, garlic powder, onion
  • powder, salt and pepper. Place egg whites in a separate shallow
  • bowl. Dip fish in egg whites, then in crumb mixture, patting to help
  • coating adhere.
  • Transfer to a baking sheet coated with cooking spray. Spritz fish
  • with cooking spray. Bake on top oven rack 14-16 minutes or until
  • fish just begins to flake easily with a fork. Serve with fries, sour
  • cream mixture and lemon wedges.
  • Yield: 4 servings.
Nutritional Facts: 1 serving equals 402 calories, 11 g fat (3 g saturated fat), 53 mg cholesterol, 667 mg sodium, 48 g carbohydrate, 4 g fiber, 27 g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 2 fat.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.