Spicy Baked Fish and Chips with Creole Ketchup
This quick recipe for spicy breaded fish fillets and oven baked "chips" is not only simple to prepare, it's healthier than traditional fried fish and chips. The spicy coating on the fish lends plenty of flavor and cooking it quickly in a hot oven gives it enough crunch to keep you from missing the deep fried version. To make the prep even easier, we used a creole seasoning blend and an all-natural corn flour fish fry coating (both from Zatarain's - see recipe notes below). Try serving with our Light and Creamy Coleslaw.
- 1-1/4 lbs tilapia or other mild white fish fillet about 1/2-inch thick
- 1 egg
- 2 tablespoons milk
- 2 cups all-natural fish fry coating (or corn flour - see notes)
- 1 to 2 tablespoons Creole spice blend (see notes)
- 3 large baking potatoes, cut into 1/2-inch diameter fries
- Salt and freshly ground black pepper
- Vegetable oil
- Vegetable cooking spray
- For the Creole ketchup:
- 1/2 cup bottled ketchup
- 2 teaspoons apple cider vinegar
- 1 teaspoon Creole spice blend (or more to taste)
Preheat the oven to 450°F. Coat two cookie sheets with nonstick spray.
In a large bowl, toss the potatoes with salt and pepper and a drizzle of vegetable oil. Spread them in a single layer on one of the cookie sheets and bake until tender in the center and browned and crispy on the outside, about 20 to 30 minutes. Be sure to turn them once or twice for even browning.
While the fries bake, cut the fish fillets into 4 serving pieces. Rinse and pat dry. Place the fish fry coating in a pie plate. Whisk the egg and milk together in another pie plate.
Dip each piece of fish into the fry coating, shake off the excess and set aside on a plate. Next, dip each piece in the egg-milk mixture, then in the fry coating again, pressing lightly with a fork to be sure the coating adheres.
Place the fish fillets on the second cookie sheet and spray them lightly with the vegetable cooking spray. Gently turn them with tongs and spray the other side. Bake for 6 to 8 minutes or until the fish flakes easily with a fork.
Mix the ketchup, vinegar and Creole spice blend together and place in a small serving bowl. Plate each piece of fish with a portion of fries and put the ketchup on the table for sharing.
Makes 4 servings
We tried two products from Zatarain's in this recipe ~ their Wonderful Fish Fri and their Big & Zesty Original Creole Seasoning.
The Fish Fri is simply an all-natural corn flour. It has a fine texture and very mild corn flavor, perfect for producing a crispy coating for fish without overpowering the flavor.
The Creole Seasoning is a fresh tasting blend of salt, red pepper, garlic and bell pepper with a nice amount of kick, complemented by a hint of sweetness.
Zatarain's makes two other Big & Zesty spice blends as well ~ Garlic & Herb and Blackened. Each is perfect for seasoning grilled meats, chicken and fish, as well as vegetables, soups and sauces. We like using flavorful, well-balanced spice blends like these, particularly when we're pressed for time, because they yield wonderfully flavorful results with just about no work at all.
We also tried the Garlic and Herb variety on oven-roasted green peppers for a quick, easy side dish. Zatarain's Creole Seasonings are available at grocers nationwide.
We received a free sample of this product for review ~ click here to read our review policy.