Healthy fish and zips recipe

Baking zucchini in an air fryer can give chip-like crunch without any of the fat and calories. Food photography by Darrin James.

If you love heading out for takeaway, this recipe offers a healthy and tasty version of fish and chips, without the trans fats or heavy kilojoule load.

By Faye James

I love this high protein, high fibre take on traditional fish and chips, which are usually overloaded with fat when bought from the takeaway store. This meal serves two people and takes 5 minutes to prepare and 15 minutes cook time - it's easy and satisfying. Perfect for blokes who love traditional takeaway but want to embark on eating something healthier.

Ingredients for oven-baked fish and zips recipe

  • 1 egg, whisked
  • ½ cup wholewheat flour
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • Salt and pepper to season
  • 225g cod or other firm white-fleshed fish
  • 1 zucchini cut into strips

Method to make oven-baked fish and zips recipe

1. Preheat the oven to 200°C. Line a baking sheet with baking paper. 

2. In a small bowl whisk the egg, in another bowl mix the almond meal, smoked paprika, garlic powder and seasoning. 

3. Pat the fish dry with a paper towel before dipping in the egg and then the flour mixture. Repeat the same with the zucchini strips.

4. Place on the baking tray and bake in the oven for 15 minutes until crispy. You can also cook in the air fryer. 

Citro nutrition tip

Want a vegan version? Replace the cod with oyster mushrooms soaked in vegan fish sauce. You can also use tofu. Avocado slices on the side can provide healthy monounsaturated fats, which are beneficial for heart health and can help improve satiety.

Faye James is a member of the Nutrition Council Australia

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