Crispy Baked Fish and Chips Recipe with Lighter Batter

Fish and chips are a classic comfort meal, and this lighter version keeps the familiar flavours while swapping deep-fried potatoes and battered fish for baked sweet potato chips and pan-seared salmon. It’s a balanced, family-friendly dinner that’s rich in omega-3s and packed with nutrients, making it a great option for a post-workout meal or a healthier weeknight treat.

This recipe is especially useful for anyone reintroducing carbohydrates after a low-carb phase and wanting a better carb source than traditional fries or breaded fish. By using sweet potatoes and salmon, you get fiber, vitamins, and heart-healthy fats without the excess refined oil and batter. A bright green pickle-and-caper dressing adds tang and freshness, and the tartar sauce is lightened by using Greek yoghurt instead of mayonnaise.

Sweet Potato Chips

Preheat the oven to 400°F / 200°C (180°C fan). Line a large roasting tray with greaseproof paper. Cut unpeeled sweet potatoes into 1-inch thick wedges or fries. Spread them across the tray in a single layer, drizzle with 1 tablespoon olive oil, season lightly with salt, and roast for 25–35 minutes, turning once halfway through, until tender and slightly caramelised at the edges. For crisper chips, allow a little extra time and make sure they are spaced so air can circulate.

Green Pickle and Caper Dressing

You’ll need:

• 1 garlic clove, minced
• 1/2 tbsp capers, drained
• 1 small gherkin, finely chopped (about 25g)
• 1/3 tsp Dijon mustard
• 2 tbsp olive oil
• 2 tbsp fresh parsley, finely chopped
• Juice of 1/2 lemon

Place all ingredients in a mini food processor and blend until smooth. If you prefer a chunkier texture, finely chop everything and stir together in a bowl. The dressing is bright and tangy and pairs beautifully with the salmon and sweet potato.

What Makes This Recipe Healthier?

Traditional fried fish and chips are typically cooked in vegetable oils at very high temperatures and often coated in batter, which increases refined fat and calorie content. That combination yields a meal high in unhealthy fats and refined carbs and lower in beneficial nutrients.

By baking sweet potatoes with a modest amount of olive oil and choosing salmon—an oily fish rich in omega-3 fatty acids—you increase vitamins, fiber, and healthy fats while reducing processed carbohydrates and excess fried oil. The lighter tartar sauce made with Greek yoghurt cuts saturated fat without sacrificing creaminess, and the caper-gherkin dressing brings acidity and flavour so you don’t miss the heavier components of traditional fish and chips.

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Recipe

5 from 1 vote

Net Carbs 29g

Healthier Fish And Chips

A lighter take on fish and chips using baked sweet potato chips and pan-seared salmon. Balanced, nutrient-rich, and full of flavour thanks to a zesty green dressing and a yoghurt-based tartar sauce.

Calories: 590kcal

Author: FatForWeightLoss (Aaron Day)

Prep: 20 minutes

Cook: 15 minutes

Total: 35 minutes

Ingredients

• 2 sweet potatoes (unpeeled, about 300g), sliced into 1 inch thick wedges or fries
• 1.5 tbsp olive oil
• 2 salmon fillets (about 250g)
• 1/2 cup petit pois (65g) or regular peas

GREEN DRESSING

• 1 garlic clove, minced
• 1/2 tbsp capers, drained
• 1 small gherkin, finely chopped (25g)
• 1/3 tsp Dijon mustard
• 2 tbsp olive oil
• 2 tbsp fresh parsley, finely chopped
• Juice of 1/2 lemon

TARTAR SAUCE

• 1/3 cup Greek yoghurt (80g)
• 1½ tbsp mini capers, drained
• 1/2 tsp lemon juice
• 1 small green onion, very finely chopped
• 1 tbsp fresh parsley, finely chopped, plus extra to serve
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F / 200°C / 180°C fan.
2. Prepare the sweet potatoes and roast as described above: place on a lined tray, drizzle with 1 tbsp olive oil, season, and roast 25–35 minutes, turning once.
3. Make the green dressing by placing all dressing ingredients in a mini food processor and blitzing until smooth, or finely chop and mix for a chunkier texture.
4. Combine the tartar sauce ingredients in a small bowl, season to taste, and refrigerate until needed.
5. Season salmon fillets with salt and pepper. Heat 1/2 tbsp olive oil in a non-stick frying pan over medium heat. Place salmon skin-side down and cook 4 minutes, then flip and cook a further 4–5 minutes until cooked through. Adjust timing to suit the thickness of your fillets.
6. Place peas in a mug of boiling water and let thaw for 5 minutes, or simmer in a small pan of boiling water for 2–3 minutes until warmed through. Drain.
7. Plate the sweet potato chips, salmon and peas. Drizzle with the green dressing and serve tartar sauce on the side. Garnish with extra parsley if desired.

Tips & Notes:

The tartar sauce made with Greek yoghurt keeps the dish lighter while still offering creaminess. The pickle-and-caper dressing delivers acidity and freshness that balances the richness of the salmon and the natural sweetness of the roasted sweet potatoes.

Nutrition Facts

Healthier Fish And Chips

Amount Per Serving

Calories 590

Fat 33g (51% DV)

Carbohydrates 36g (12% DV)

Protein 35g (70% DV)

Net Carbs 29g

* Percent Daily Values are based on a 2000 calorie diet.