How to Make a Healthier Version of Fish and Chips

You don’t have to give up your favorite foods to make your diet healthier, you just need to follow some simple ways to lighten them up or even just add in more protein to make them more filling. Traditional fish and chips are fried but this recipe lightens things up by baking them. Additionally the heavy tartar sauce is lightened up with using a creamy Greek yogurt base instead. Here is an easy way to lighten up fish and chips without losing any of the flavor.

Ingredients For the Fish
1/4 cup whole-wheat breadcrumbs
1/4 cup of grated Parmesan cheese

Pinch of black pepper
1 tsp flaxseed that has been ground
4 cod fillets with the skin removed

Ingredients For the Tartar Sauce
1 cup of fat free Greek yogurt
2 tbsp sweet relish
2 tbsp fresh chives that have been chopped up
1 tsp chopped fresh dill

1 tsp Dijon mustard
The juice from 1 lemon
Pinch of cayenne pepper

Ingredients For the Polenta Tots  
1 sleeve of polenta, that has been cut into 1-inch rounds, then diced up into small pieces
Extra-virgin olive oil to taste
3/4 cup finely grated Parmesan
Pinch of black pepper

Directions

1. Start by preheating the  oven to 375°F. Take a bowl and combine together the breadcrumbs, Parmesan cheese, pepper, and flaxseed.
2. Next coat a baking pan with the cooking spray and put the fish on it. Then sprinkle the crumb mixture evenly over the top of the fish and bake for 15 minutes.
3. Next take a bowl and combine the yogurt, relish, chives, dill, mustard, lemon juice, salt, and cayenne pepper. Put it in the refrigerator to chill until you are ready to serve it.
4. Then put the pieces of polenta pieces into a bowl and drizzle a small bit of oil on top. (You don’t want to drown it here, just enough to make the next ingredients stick.) Throw in the Parmesan and the pepper and toss it together carefully until the polenta is coated.
5. Next take a baking sheet and line it with the foil and then lightly coat that with the cooking spray. Put the polenta bites on there and then bake them for 12 minutes.
6. Serve everything with some of the tartar sauce and enjoy!
If you split this recipe up into four different servings, each should have around only 388 calories and about 41 grams of protein.