This dish is a coastal favorite.

Did you know there are types of fat that are essential to our bodies but we can’t make them?

These are called omega–3 fatty acids, and they help with many important functions such as reducing the risk of blood clots. We need to make sure we are consuming these fatty acids in our foods. Fish are packed with them!

Here’s a recipe you could try. It’s a little more advanced than other recipes we’ve shared—it would be a good one to try with a cooking mentor.

Healthy Fish and Chips

Ingredients

For the Chips

• 2–3 medium potatoes
• Salt, pepper, and paprika
• Olive oil

For the Fish

• 2–3 fillets of any skinless white fish (like tilapia, cod, or halibut)
• ¼ cup self-rising flour
• ¼ cup cornstarch
• 1 egg white
• 1 tablespoon cultured buttermilk powder
• ½ cup unseasoned breadcrumbs
• ½ cup crushed almonds (pulverize in a food processor, or use a mallet to crush in a plastic bag)
• Salt, pepper, and fish seasoning
• Cooking spray

Directions

For the Chips

1. Clean potatoes and microwave on high for 1 minute per potato.
2. Let cool and cut in half lengthwise.
3. Potatoes should be firm but starting to become translucent. Cut each half into thirds or fourths lengthwise to make slivers (or “chips”) for cooking.
4. Toss chips with 2 tablespoons oil and the spices until coated evenly.
5. Cook in air fryer or oven at 400° Fahrenheit (204° C). The air fryer should take 18–20 minutes. The oven will take 20–30 minutes. Shake food once or twice while cooking to help fry or bake evenly.
6. Meanwhile, prepare the fish. When chips are crisp and golden, remove and keep warm.

For the Fish

1. Thaw fish in the microwave and cut in portion-size pieces. Blot with paper towels to dry excess liquid. Season with a little salt and pepper.
2. Gather 3 shallow bowls. In the first, mix flour and cornstarch. In the second, beat the egg white until foamy, then add buttermilk powder. In the third, mix crushed almonds, breadcrumbs, and spices.
3. Dip fish fillets in the cornstarch mixture and shake off excess. Then dip in egg mixture. Then coat in breadcrumb mixture.
4. Spray lightly with cooking spray.
5. Cook in air fryer basket or oven at 375° Fahrenheit (190° C). Fry 5 minutes on one side, then turn the pieces over and fry for an additional 3–4 minutes. If baking, it will take about 10 minutes per side.
6. Serve warm with chips and lemon wedges, salt, vinegar, or tartar sauce!

Notes
Recipe adapted from here.
Read more about omega-3 fatty acids here.