{"id":382,"date":"2026-08-07T11:53:14","date_gmt":"2026-08-07T01:53:14","guid":{"rendered":"https:\/\/everydaynourished.com\/?p=382"},"modified":"2026-08-07T11:53:14","modified_gmt":"2026-08-07T01:53:14","slug":"fish-chips","status":"publish","type":"post","link":"https:\/\/everydaynourished.com\/?p=382","title":{"rendered":"Fish &amp; Chips"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Homemade fish and chips made with crispy seasoned potato chips and golden panko-crusted white fish. Lightly baked or air-fried with olive oil, lemon zest, paprika, garlic and herbs, it is fresh, crunchy and comforting without feeling too heavy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>SERVES 4<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>TIME: 30 MINS<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>~ 560 calories per serve<\/strong><strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>~ 38g protein per serve<\/strong><\/p>\n\n\n\n<p class=\"has-large-font-size wp-block-paragraph\">Ingredients<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For the Chips:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 medium potatoes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 \u00bd tbsp olive oil<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 tsp sea salt<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bd tsp cracked black pepper<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bd tsp paprika<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bd tsp garlic powder<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 tbsp fresh rosemary or parsley, finely chopped<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For the Fish:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 firm white fish fillets, such as snapper, barramundi, cod, hoki or flathead<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 egg, whisked<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bd cup wholemeal flour, plain flour or almond meal<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 cup panko breadcrumbs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1 tsp lemon zest<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bd tsp garlic powder<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bd tsp paprika<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Salt and pepper, to taste<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Olive oil spray or a light drizzle of olive oil<\/p>\n\n\n\n<p class=\"has-large-font-size wp-block-paragraph\">Method<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Preheat the oven to 220\u00b0C. Line two baking trays with baking paper.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Place the potato wedges on one tray. Drizzle with olive oil, then sprinkle over the salt, pepper, paprika, garlic powder and herbs. Toss well, spread into a single layer and bake for 35\u201340 minutes, turning halfway, until golden and crisp at the edges.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Meanwhile, prepare the fish. Pat the fillets dry with paper towel. Place the flour or almond meal in one shallow bowl, the whisked egg in another, and the panko breadcrumbs in a third. Stir the lemon zest, garlic powder, paprika, salt and pepper through the breadcrumbs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Coat each fish fillet lightly in flour, dip into the egg, then press into the seasoned breadcrumbs until evenly coated. Place on the second tray and lightly spray or drizzle with olive oil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bake the fish for 12\u201316 minutes, depending on thickness, until golden and cooked through. The fish should flake easily with a fork.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To make the tartare, mix the Greek yoghurt, pickles, capers, Dijon, lemon juice and herbs in a small bowl. Season to taste.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Serve the fish with the golden chips, yoghurt tartare, lemon wedges and a fresh green salad.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"724\" height=\"1024\" src=\"https:\/\/everydaynourished.com\/wp-content\/uploads\/2026\/08\/PAGE-1-2-724x1024.jpg\" alt=\"\" class=\"wp-image-384\" srcset=\"https:\/\/everydaynourished.com\/wp-content\/uploads\/2026\/08\/PAGE-1-2-724x1024.jpg 724w, https:\/\/everydaynourished.com\/wp-content\/uploads\/2026\/08\/PAGE-1-2-212x300.jpg 212w, https:\/\/everydaynourished.com\/wp-content\/uploads\/2026\/08\/PAGE-1-2-768x1086.jpg 768w, https:\/\/everydaynourished.com\/wp-content\/uploads\/2026\/08\/PAGE-1-2-1086x1536.jpg 1086w, https:\/\/everydaynourished.com\/wp-content\/uploads\/2026\/08\/PAGE-1-2-600x849.jpg 600w, https:\/\/everydaynourished.com\/wp-content\/uploads\/2026\/08\/PAGE-1-2.jpg 1414w\" sizes=\"auto, (max-width: 724px) 100vw, 724px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Homemade fish and chips made with crispy seasoned potato chips and golden panko-crusted white fish. Lightly baked or air-fried with olive oil, lemon zest, paprika, garlic and herbs, it is fresh, crunchy and comforting without feeling too heavy. SERVES 4 TIME: 30 MINS ~ 560 calories per serve ~ 38g protein per serve Ingredients For [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":383,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28,22,27,19],"tags":[],"class_list":["post-382","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dinner","category-high-protein","category-lunch","category-recipebook"],"_links":{"self":[{"href":"https:\/\/everydaynourished.com\/index.php?rest_route=\/wp\/v2\/posts\/382","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/everydaynourished.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/everydaynourished.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/everydaynourished.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/everydaynourished.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=382"}],"version-history":[{"count":1,"href":"https:\/\/everydaynourished.com\/index.php?rest_route=\/wp\/v2\/posts\/382\/revisions"}],"predecessor-version":[{"id":385,"href":"https:\/\/everydaynourished.com\/index.php?rest_route=\/wp\/v2\/posts\/382\/revisions\/385"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/everydaynourished.com\/index.php?rest_route=\/wp\/v2\/media\/383"}],"wp:attachment":[{"href":"https:\/\/everydaynourished.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/everydaynourished.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/everydaynourished.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}