Healthy Fish & Chips Recipe: 40g Protein, 490 Cal in 40 Min

Name: Healthy Fish & Chips Recipe: 40g Protein, 490 Cal in 40 Min
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2 servings
Cuisine: British
Ingredients: 300 g Cod fillets (or haddock); 0.5 cup Panko breadcrumbs; 1 large Egg white; 2 tbsp Flour (for dredging); 400 g Russet potatoes; 1 piece Lemon, cut into wedges; 0.5 tsp Garlic powder; 0.5 tsp Smoked paprika; 1 pinch Salt and pepper; 1 tbsp Malt vinegar; 1 tbsp Light mayo; 1 tbsp Chopped dill pickles; 1 tsp Lemon juice; 0.5 cup Frozen peas (optional side); 1 spray Cooking spray

Healthy Fish & Chips Recipe: 40g Protein, 490 Cal in 40 Min from CrossFit BC. Oven-baked fish and chips with 40g protein and 490 calories. Crispy panko-crusted cod and thick-cut fries. All the pub flavour, none of the deep fryer.

Course:: Main Course
Cuisine:: British
Prep time:: 15 min
Cook time:: 25 min
Total time:: 40 min
Servings:: 2
Ingredients:: 15 items
Per serving:: 490 kcal, 40g protein, 50g carbs, 12g fat

What you need: 300 g Cod fillets (or haddock), 0.5 cup Panko breadcrumbs, 1 large Egg white, 2 tbsp Flour (for dredging), 400 g Russet potatoes, 1 piece Lemon, cut into wedges, 0.5 tsp Garlic powder, 0.5 tsp Smoked paprika, 1 pinch Salt and pepper, 1 tbsp Malt vinegar, 1 tbsp Light mayo, 1 tbsp Chopped dill pickles.

How it comes together: Preheat oven to 425F (220C). Line two baking sheets with parchment paper. Cut potatoes into thick-cut chip shapes (about 1cm thick). Toss with a light spray of oil, salt, pepper, and smoked paprika. Spread on one baking sheet in a single layer. Bake the chips for 15 minutes, then flip them.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.